Comparing Nutrients in 7 ounces Canned Kidney Beans VS Boiled Dishcloth Gourd with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Dishcloth Gourd with Salt	4%	5%	91%

Macro Nutrients

	Canned Kidney Beans	Boiled Dishcloth Gourd with Salt	Recommended Dietary Allowance
Energy	5.75% 167kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	1.73% 0.29g	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	21% 27.3g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	14% 10.3g	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	15% 5.75g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Dishcloth Gourd with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	3.22% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	15% 0.2mg	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	5.95% 24μg	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	12.6% 11.3mg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Dishcloth Gourd with Salt	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	18.7% 0.17mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	19.2% 0.44mg	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	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	26.4% 899mg	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	34% 510mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.52% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Boiled Dishcloth Gourd with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Boiled Dishcloth Gourd with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Boiled Dishcloth Gourd with Salt:

• 7 ounces of Canned Kidney Beans have 2.5 times more Vitamin B1, 1.2 times more Vitamin B2, 1.6 times more Vitamin B3, 3 times more Vitamin B9 and 2.4 times more Vitamin K than Boiled Dishcloth Gourd with Salt.
• While 7 oz of Boiled and Drained Dishcloth Gourd with Salt contain 3.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.8 times more Vitamin C than Canned All Types Kidney Beans.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• 7 ounces of Boiled Dishcloth Gourd with Salt have insufficient amounts of Vitamin B3 and Vitamin K
• Both Canned All Types Kidney Beans as well as Boiled and Drained Dishcloth Gourd with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Boiled Dishcloth Gourd with Salt:

• 7 ounces of Canned Kidney Beans have 3.8 times more Calcium, 1.6 times more Copper, 3.3 times more Iron, 1.4 times more Magnesium, 2.9 times more Phosphorus and 2.7 times more Zinc than Boiled Dishcloth Gourd with Salt.
• While 7 oz of Boiled and Drained Dishcloth Gourd with Salt contain 1.3 times more Manganese and 1.9 times more Potassium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Dishcloth Gourd with Salt contain similar levels of Sodium and Water per seven ounces.
• 7 ounces of Boiled Dishcloth Gourd with Salt lack sufficient amounts of Calcium and Zinc
• Both Canned All Types Kidney Beans as well as Boiled and Drained Dishcloth Gourd with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 1.6 times more Energy, 1.5 times more Fiber and 7.9 times more Protein than Boiled Dishcloth Gourd with Salt.
• While 7 oz of Boiled and Drained Dishcloth Gourd with Salt contain 2.8 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Dishcloth Gourd with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Dishcloth Gourd with Salt provide inadequate amounts of Energy and Protein
• Both Canned All Types Kidney Beans as well as Boiled and Drained Dishcloth Gourd with Salt provide inadequate amounts of Omega 6 in seven ounces.