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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Red Kidney Beans	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	23% 669kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	10% 13.3g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	80% 44.7g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Red 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	101% 1.2mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	270% 324μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	16.5% 165mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	44.3% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	35% 1195mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.76% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Boiled Balsam-pear , Leafy Tips per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Boiled Balsam-pear , Leafy Tips to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Red Kidney Beans have 4.1 times more Vitamin B1, 2.1 times more Vitamin B3, 13 times more Vitamin B5 and 4.5 times more Vitamin B9 than Boiled Balsam-pear , Leafy Tips.
• While 7 oz of Boiled and Drained Balsam-pear , Leafy Tips contain more Vitamin A, 1.3 times more Vitamin B2, 1.9 times more Vitamin B6, 12.4 times more Vitamin C, 6.9 times more Vitamin E and 29.1 times more Vitamin K than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Boiled Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Raw Red Kidney Beans as well as Boiled and Drained Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Red Kidney Beans have 2 times more Calcium, 3.5 times more Copper, 6.6 times more Iron, 1.5 times more Magnesium, 2.1 times more Manganese, 5.3 times more Phosphorus, 2.3 times more Potassium, 3.6 times more Selenium and 9.3 times more Zinc than Boiled Balsam-pear , Leafy Tips.
• While 7 oz of Boiled and Drained Balsam-pear , Leafy Tips contain 7.5 times more Water than Raw Red Kidney Beans.
• 7 ounces of Boiled Balsam-pear , Leafy Tips lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 9.9 times more Energy, 5.5 times more Omega 3, 9.2 times more Carbohydrate, 2 times more Sugars, 8 times more Fiber and 6.3 times more Protein than Boiled Balsam-pear , Leafy Tips.
• 7 ounces of Boiled Balsam-pear , Leafy Tips provide inadequate amounts of Energy
• Both Raw Red Kidney Beans as well as Boiled and Drained Balsam-pear , Leafy Tips provide inadequate amounts of Omega 6 in seven ounces.