Comparing Nutrients in 7 ounces Canned Kidney Beans VS Boiled Balsam-pear , Pods

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Canned Kidney Beans	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	5.75% 167kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	6.6% 8.57g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	5.34% 3.87g	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	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	6.26% 0.081mg	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	18% 71.4μg	25.3% 101μg	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	2.65% 2.4mg	72.8% 65.5mg	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	0.26% 0.04mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	7.28% 0.065mg	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	29% 2.32mg	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	7.42% 0.17mg	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	25.5% 179mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.2% 155g	5.04% 186g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Boiled Balsam-pear , Pods:

• Canned All Types Kidney Beans have 2.3 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.8 times more Vitamin B6 than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 1.4 times more Vitamin B5, 1.4 times more Vitamin B9 and 27.5 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Balsam-pear , Pods have similar amounts of Vitamin B2 and Vitamin K per 7 oz.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Boiled Balsam-pear , Pods:

• Canned All Types Kidney Beans have 3.8 times more Calcium, 4.1 times more Copper, 3.1 times more Iron, 1.7 times more Magnesium, 2 times more Manganese, 2.5 times more Phosphorus, 4.5 times more Selenium and 49.3 times more Sodium than Boiled and Drained Balsam-pear , Pods.
• While Boiled and Drained Balsam-pear , Pods contain 1.3 times more Potassium and 1.7 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Balsam-pear , Pods have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 4.4 times more Energy, more Omega 3, 3.4 times more Carbohydrate, 2.2 times more Fiber and 6.2 times more Protein than Boiled and Drained Balsam-pear , Pods.
• Both Canned All Types Kidney Beans and Boiled and Drained Balsam-pear , Pods have similar amounts of Sugars per 7 oz.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.