Comparing Nutrients in 7 ounces Royal Red Kidney Beans VS Boiled Waxgourd

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Boiled Waxgourd	10%	12%	78%

Macro Nutrients

	Royal Red Kidney Beans	Boiled Waxgourd	Recommended Dietary Allowance
Energy	22.5% 653kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	4.64% 6.03g	130g per day for Men 19-50 years
Sugars	NA	3.23% 2.34g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	89.8% 50.3g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Boiled Waxgourd	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.5% 0.77mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	0.15% 0.002mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	4.76% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	4.9% 0.064mg	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% 780μg	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	9.92% 8.93mg	23% 21mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Boiled Waxgourd	Recommended Dietary Allowance
Calcium	26% 260mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	4.85% 0.044mg	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	216% 17.3mg	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	4.83% 0.11mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	78.6% 2671mg	0.29% 9.92mg	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	1.7% 25.8mg	14% 212mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	5.15% 191g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Boiled Waxgourd per 7 oz

Compare the macro and micronutrient content in 7 oz of Royal Red Kidney Beans versus 7 oz of Boiled Waxgourd to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Royal Red Kidney Beans vs Boiled Waxgourd:

• 7 ounces of Royal Red Kidney Beans have 11.5 times more Vitamin B1, 240 times more Vitamin B2, 5.5 times more Vitamin B3, 6.4 times more Vitamin B5, 12.4 times more Vitamin B6 and 98.3 times more Vitamin B9 than Boiled Waxgourd.
• While 7 oz of Boiled and Drained Waxgourd contain 2.3 times more Vitamin C than Raw Royal Red Kidney Beans.
• 7 ounces of Boiled Waxgourd have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Royal Red Kidney Beans as well as Boiled and Drained Waxgourd have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Royal Red Kidney Beans vs Boiled Waxgourd:

• 7 ounces of Royal Red Kidney Beans have 7.3 times more Calcium, 45.5 times more Copper, 22.9 times more Iron, 13.8 times more Magnesium, 19.8 times more Manganese, 23.9 times more Phosphorus, 269.2 times more Potassium, 16 times more Selenium and 4.5 times more Zinc than Boiled Waxgourd.
• While 7 oz of Boiled and Drained Waxgourd contain 8.2 times more Sodium and 8.1 times more Water than Raw Royal Red Kidney Beans.
• 7 ounces of Boiled Waxgourd lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Royal Red Kidney Beans have 23.5 times more Energy, more Omega 3, 19.2 times more Carbohydrate, 24.9 times more Fiber and 63.3 times more Protein than Boiled Waxgourd.
• 7 ounces of Boiled Waxgourd provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Royal Red Kidney Beans as well as Boiled and Drained Waxgourd provide inadequate amounts of Omega 6 in seven ounces.