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

Weight per 500 calories

• White Gourd-flowered: 3571g
• Boiled California Red Kidney Beans: 403g

Boiled California Red Kidney Beans have 8.9 times more energy per unit of mass than Raw White Gourd-flowered , which is average in comparison to other foods. White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 500 calories - White Gourd-flowered or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
White Gourd-flowered	15%	1%	84%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	White Gourd-flowered	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	NA	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	69.5% 90g	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	47% 18g	99% 37.5g	38g per day for Men 19-50 years
Protein	39.5% 22g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	White Gourd-flowered	Boiled 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	86.3% 1.04mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.79mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.43mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	32.3% 0.42mg	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	53.6% 214μg	74.6% 298μg	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	401% 361mg	5.38% 4.84mg	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

	White Gourd-flowered	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	93% 929mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	129% 1.17mg	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	89.3% 7.14mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	102% 2.36mg	55.8% 1.3mg	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	66.3% 464mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	158% 5357mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	92% 3412g	7.3% 270g	3700g per day for Men 19-50 years

White Gourd-flowered VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - White Gourd-flowered or Boiled California Red Kidney Beans?

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

• 500 calories of White Gourd-flowered have 2 times more Vitamin B1, 3.1 times more Vitamin B2, 5.2 times more Vitamin B3, 6.1 times more Vitamin B5, 3.4 times more Vitamin B6 and 74.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 1.4 times more Vitamin B9 than Raw White Gourd-flowered .
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw White Gourd-flowered as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of White Gourd-flowered have 3.5 times more Calcium, 2 times more Magnesium, 1.8 times more Manganese, 3.2 times more Potassium, 1.5 times more Selenium, 7.2 times more Zinc and 12.6 times more Water than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 1.3 times more Copper and 1.7 times more Iron than Raw White Gourd-flowered .
• Both White Gourd-flowered and Boiled California Red Kidney Beans contain similar levels of Phosphorus per 500 calories.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of White Gourd-flowered have 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 2.1 times more Fiber and 1.7 times more Protein than Raw White Gourd-flowered .
• Both White Gourd-flowered and Boiled California Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• Both Raw White Gourd-flowered as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.