Comparing Nutrients in 500 calories Boiled Waxgourd VS California Red Kidney Beans

Weight per 500 calories

• Boiled Waxgourd: 3571g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 23.6 times more energy per unit of mass than Boiled and Drained Waxgourd, which is high in comparison to other foods. Boiled Waxgourd having very low energy density.

Which food has more nutrients per 500 calories - Boiled Waxgourd or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Waxgourd	10%	12%	78%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Waxgourd	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.36% 7.14g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.14g	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	83.5% 109g	69.7% 91g	130g per day for Men 19-50 years
Sugars	58% 42g	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	94% 35.7g	99% 37.7g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.7% 13.7mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.4% 4.32mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88% 1.14mg	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	35.7% 143μg	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	417% 375mg	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	19% 2.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83.3% 100μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	64.3% 643mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	87.3% 0.79mg	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	170% 13.6mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	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	86.7% 607mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	5.25% 179mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	255% 3821mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	192% 21mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	93% 3431g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Waxgourd vs California Red Kidney Beans:

• Boiled and Drained Waxgourd has 1.5 times more Vitamin B1, 4.4 times more Vitamin B3, 3.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 55 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 9.3 times more Vitamin B2 and 4.2 times more Vitamin B9 than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Waxgourd vs California Red Kidney Beans:

• Boiled and Drained Waxgourd has 2.2 times more Calcium, 1.5 times more Magnesium, 1.3 times more Manganese, 1.5 times more Selenium, 229.3 times more Sodium, 5.5 times more Zinc and 192.7 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Copper and 12.6 times more Potassium than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd and Raw California Red Kidney Beans have similar amounts of Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Waxgourd has 18.9 times more Fat and 38.4 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Omega 3 and 2.6 times more Protein than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Boiled and Drained Waxgourd as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.