Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Boiled White Gourd-flowered with Salt

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Energy	6.06% 176kcal	0.64% 18.4kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.029% 0.028g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.009% 0.003g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	0.075% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	3.4% 4.4g	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	34.7% 13g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	23% 13g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	4.1% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	4.14% 0.054mg	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	26.2% 105μg	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	13.4% 12mg	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 California Red Kidney Beans	Boiled White Gourd-flowered with Salt	Recommended Dietary Allowance
Calcium	9.36% 94mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	4.1% 0.037mg	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	53% 4.22mg	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	4.07% 0.094mg	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	27.7% 194mg	2.63% 18.4mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Boiled White Gourd-flowered with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Boiled White Gourd-flowered with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Boiled White Gourd-flowered with Salt:

• 5 ounces of Boiled California Red Kidney Beans have 4.4 times more Vitamin B1, 2.8 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 2.7 times more Vitamin B6 and 18.5 times more Vitamin B9 than Boiled White Gourd-flowered with Salt.
• While 5 oz of Boiled and Drained White Gourd-flowered with Salt contain 7.1 times more Vitamin C than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 5 ounces of Boiled White Gourd-flowered with Salt have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Boiled White Gourd-flowered with Salt:

• 5 ounces of Boiled California Red Kidney Beans have 2.8 times more Calcium, 11.1 times more Copper, 11.9 times more Iron, 4.4 times more Magnesium, 4.8 times more Manganese, 10.5 times more Phosphorus, 2.5 times more Potassium, 6 times more Selenium and 1.2 times more Zinc than Boiled White Gourd-flowered with Salt.
• While 5 oz of Boiled and Drained White Gourd-flowered with Salt contain 59.5 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• 5 ounces of Boiled White Gourd-flowered with Salt lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 9.5 times more Energy, 7.2 times more Carbohydrate, 7.8 times more Fiber and 15.2 times more Protein than Boiled White Gourd-flowered with Salt.
• 5 ounces of Boiled White Gourd-flowered with Salt provide inadequate amounts of Energy and Protein
• Both Boiled California Red Kidney Beans as well as Boiled and Drained White Gourd-flowered with Salt provide inadequate amounts of Omega 6 in five ounces.