Comparing Nutrients in 5 ounces Canned Kidney Beans VS Boiled Waxgourd

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Waxgourd	10%	12%	78%

Macro Nutrients

	Canned Kidney Beans	Boiled Waxgourd	Recommended Dietary Allowance
Energy	4.1% 119kcal	0.68% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	3.3% 4.3g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	2.3% 1.67g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	1% 0.57g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Waxgourd	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	0.11% 0.001mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	3.43% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	3.5% 0.045mg	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	12.8% 51μg	1.4% 5.67μg	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	1.9% 1.7mg	16.5% 15mg	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	0.19% 0.028mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Waxgourd	Recommended Dietary Allowance
Calcium	4.8% 48mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	3.46% 0.031mg	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	20.7% 1.66mg	6.73% 0.54mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	3.45% 0.079mg	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	18.2% 128mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	0.21% 7.1mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	10% 152mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	7.6% 0.84mg	11mg per day for Men 19-50 years
Water	3% 111g	3.7% 136g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Boiled Waxgourd:

• Canned All Types Kidney Beans have 3.4 times more Vitamin B1, 51 times more Vitamin B2, 2.3 times more Vitamin B6, 9 times more Vitamin B9 and 1.5 times more Vitamin K than Boiled and Drained Waxgourd.
• While Boiled and Drained Waxgourd contains 8.8 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Waxgourd have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Waxgourd have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Boiled Waxgourd:

• Canned All Types Kidney Beans have 1.9 times more Calcium, 6.1 times more Copper, 3.1 times more Iron, 2.7 times more Magnesium, 3 times more Manganese, 5.3 times more Phosphorus, 47.4 times more Potassium, 4.5 times more Selenium and 2.8 times more Sodium than Boiled and Drained Waxgourd.
• While Boiled and Drained Waxgourd contains 1.3 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Waxgourd have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned All Types Kidney Beans have 6 times more Energy, more Omega 3, 4.8 times more Carbohydrate, 1.6 times more Sugars, 4.3 times more Fiber and 13.1 times more Protein than Boiled and Drained Waxgourd.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Waxgourd have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.