Comparing Nutrients in 7 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	2.05% 59.5kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	NA	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	NA	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.02% 6.53g	35% 45.2g	130g per day for Men 19-50 years
Sugars	NA	0.88% 0.64g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	19% 173μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.3% 0.72mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.13mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	18.3% 0.24mg	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	63.5% 254μg	64.5% 258μg	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	194% 175mg	2.65% 2.4mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	16.7% 167mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	47.6% 0.43mg	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	50.6% 4.05mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	46.2% 1.06mg	37% 0.85mg	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	28% 196mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.