Comparing Nutrients in 7 ounces Canned Kidney Beans VS Boiled White Gourd-flowered

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled White Gourd-flowered	14%	1%	85%

Macro Nutrients

	Canned Kidney Beans	Boiled White Gourd-flowered	Recommended Dietary Allowance
Energy	5.75% 167kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.012% 0.004g	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	0.11% 0.018g	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	5.63% 7.32g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	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	6.27% 2.4g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	5.8% 0.075mg	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	2% 7.94μg	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	18.7% 17mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled White Gourd-flowered	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	5.73% 0.052mg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	5.7% 0.13mg	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	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	9.92% 337mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.2% 155g	5.1% 189g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Boiled White Gourd-flowered :

• Canned All Types Kidney Beans have 4 times more Vitamin B1, 2.3 times more Vitamin B2, 1.9 times more Vitamin B6 and 9 times more Vitamin B9 than Boiled and Drained White Gourd-flowered .
• While Boiled and Drained White Gourd-flowered contains 7.1 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained White Gourd-flowered have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Canned All Types Kidney Beans as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Boiled White Gourd-flowered :

• Canned All Types Kidney Beans have 1.4 times more Calcium, 5.2 times more Copper, 4.7 times more Iron, 2.5 times more Magnesium, 2.5 times more Manganese, 6.9 times more Phosphorus, 1.4 times more Potassium, 4.5 times more Selenium and 148 times more Sodium than Boiled and Drained White Gourd-flowered .
• While Boiled and Drained White Gourd-flowered contains 1.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained White Gourd-flowered have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 5.6 times more Energy, 3.9 times more Carbohydrate, 3.6 times more Fiber and 8.7 times more Protein than Boiled and Drained White Gourd-flowered .
• Both Canned All Types Kidney Beans as well as Boiled and Drained White Gourd-flowered have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.