Comparing Nutrients in 500 calories Boiled White Gourd-flowered with Salt VS California Red Kidney Beans

Weight per 500 calories

• Boiled White Gourd-flowered with Salt: 3846g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 25.4 times more energy per unit of mass than Boiled and Drained White Gourd-flowered with Salt, which is high in comparison to other foods. Boiled White Gourd-flowered with Salt having very low energy density.

Which food has more nutrients per 500 calories - Boiled White Gourd-flowered with Salt or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Gourd-flowered with Salt	16%	1%	83%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled White Gourd-flowered with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	NA	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.04% 0.35g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	69.7% 91g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	121% 46g	99% 37.7g	38g per day for Men 19-50 years
Protein	41.2% 23g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled White Gourd-flowered with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.85mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.54mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.5% 154μg	149% 597μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	363% 327mg	7.58% 6.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Gourd-flowered with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	92% 923mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	185% 1.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	120% 9.6mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	101% 423mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	66% 1.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	71.4% 500mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	192% 6538mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	610% 9154mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	245% 27mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	99% 3666g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled White Gourd-flowered with Salt vs California Red Kidney Beans:

• Boiled and Drained White Gourd-flowered with Salt has 1.4 times more Vitamin B1, 2.6 times more Vitamin B2, 4.8 times more Vitamin B3, 4.7 times more Vitamin B5, 2.4 times more Vitamin B6 and 47.9 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.9 times more Vitamin B9 than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled and Drained White Gourd-flowered with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled White Gourd-flowered with Salt vs California Red Kidney Beans:

• Boiled and Drained White Gourd-flowered with Salt has 3.1 times more Calcium, 1.7 times more Magnesium, 1.7 times more Manganese, 2.9 times more Potassium, 1.6 times more Selenium, 549.2 times more Sodium, 7 times more Zinc and 205.9 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Copper and 1.5 times more Iron than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled and Drained White Gourd-flowered with Salt and Raw California Red Kidney Beans have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained White Gourd-flowered with Salt has 1.3 times more Carbohydrate and 1.2 times more Fiber than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Protein than Boiled and Drained White Gourd-flowered with Salt.
• Both Boiled and Drained White Gourd-flowered with Salt and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained White Gourd-flowered with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.