Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Boiled Balsam-pear , Leafy Tips

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Boiled Kidney Beans	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	8.7% 252kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	10% 13.3g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	2.85% 2.06g	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	33.4% 12.7g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	116% 1.5mg	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	64.5% 258μg	43.7% 175μg	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	123% 110mg	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	0.4% 0.06mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	270% 324μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	44.3% 0.4mg	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	55% 4.4mg	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	46.2% 1.06mg	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	39% 274mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	35% 1195mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.76% 176g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 3.7 times more Vitamin B5 and 1.5 times more Vitamin B9 than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain more Vitamin A, 4.9 times more Vitamin B2, 1.7 times more Vitamin B3, 6.3 times more Vitamin B6, 46.3 times more Vitamin C, 48.3 times more Vitamin E and 19.4 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Vitamin B1 per 7 oz.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Boiled Balsam-pear , Leafy Tips:

• Boiled All Types Kidney Beans have 2.2 times more Iron, 1.8 times more Phosphorus, 1.2 times more Selenium and 3.3 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 2.2 times more Magnesium, 1.5 times more Potassium and 1.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Balsam-pear , Leafy Tips have similar amounts of Calcium, Copper and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 3.7 times more Energy, 2.6 times more Omega 3, 3.4 times more Carbohydrate, 3.4 times more Fiber and 2.4 times more Protein than Boiled and Drained Balsam-pear , Leafy Tips.
• While Boiled and Drained Balsam-pear , Leafy Tips contain 3.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.