Comparing Nutrients in 7 ounces California Red Kidney Beans VS Boiled Dishcloth Gourd

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Dishcloth Gourd	4%	5%	91%

Macro Nutrients

	California Red Kidney Beans	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Energy	22.6% 655kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	91% 119g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	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	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	130% 49.4g	15% 5.75g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	3.22% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	NA	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Dishcloth Gourd	Recommended Dietary Allowance
Calcium	38.7% 387mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	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	232% 18.6mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	115% 804mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	26.4% 899mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.52% 167g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Boiled Dishcloth Gourd:

• Raw California Red Kidney Beans have 11.5 times more Vitamin B1, 5.2 times more Vitamin B2, 7.9 times more Vitamin B3, 1.6 times more Vitamin B5, 4 times more Vitamin B6 and 32.8 times more Vitamin B9 than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 1.3 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Boiled Dishcloth Gourd:

• Raw California Red Kidney Beans have 21.7 times more Calcium, 12.9 times more Copper, 26 times more Iron, 8 times more Magnesium, 4.5 times more Manganese, 13.1 times more Phosphorus, 3.3 times more Potassium, 16 times more Selenium and 15 times more Zinc than Boiled and Drained Dishcloth Gourd.
• While Boiled and Drained Dishcloth Gourd contains 1.9 times more Sodium and 7.2 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 5.9 times more Energy, 4.2 times more Carbohydrate, 8.6 times more Fiber and 36.9 times more Protein than Boiled and Drained Dishcloth Gourd.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Dishcloth Gourd have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.