Comparing Nutrients in 5 ounces Balsam-pear , Leafy Tips VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Balsam-pear , Leafy Tips	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	1.47% 42.5kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	NA	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.6% 4.66g	25% 32.3g	130g per day for Men 19-50 years
Sugars	NA	0.63% 0.45g	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	NA	24% 9.07g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.4% 0.26mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.5% 0.51mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.83% 1.57mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.6% 1.14mg	13% 0.17mg	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	45.4% 181μg	46% 184μg	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	139% 125mg	1.9% 1.7mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	12% 119mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.28mg	34% 0.31mg	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	36% 2.9mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	28.7% 120mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	26.5% 0.61mg	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	20% 140mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	25.3% 862mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	3.4% 127g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Balsam-pear , Leafy Tips vs Boiled Kidney Beans:

• Raw Balsam-pear , Leafy Tips have more Vitamin A, 6.2 times more Vitamin B2, 1.9 times more Vitamin B3, 6.7 times more Vitamin B6 and 73.3 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.5 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B9 per 5 oz.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Balsam-pear , Leafy Tips vs Boiled Kidney Beans:

• Raw Balsam-pear , Leafy Tips have 2.4 times more Calcium, 2 times more Magnesium, 1.2 times more Manganese, 1.5 times more Potassium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Phosphorus and 3.3 times more Zinc than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips and Boiled All Types Kidney Beans have similar amounts of Copper, Iron and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans contain 4.2 times more Energy, 6.9 times more Carbohydrate and 1.6 times more Protein than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.