Comparing Nutrients in 100 calories Balsam-pear , Pods VS Canned Red Kidney Beans with Liquids

Weight per 100 calories

• Balsam-pear , Pods: 588g
• Canned Red Kidney Beans with Liquids: 124g

Canned Red Kidney Beans Solids and Liquids have 4.8 times more energy per unit of mass than Raw Balsam-pear , Pods, which is average in comparison to other foods. Balsam-pear , Pods having very low energy density.

Discover which food has more nutrients per 100 calories - Balsam-pear , Pods or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Balsam-pear , Pods	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.46% 0.44g	97g per day for Men 19-50 years
Saturated Fat	NA	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	NA	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.8g	14% 18.3g	130g per day for Men 19-50 years
Sugars	NA	3.15% 2.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.3g	g per day for Men 19-50 years
Fiber	43.3% 16.5g	14% 5.3g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	11.5% 6.44g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	15.7% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.24mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	6.36% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	7.6% 0.099mg	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	106% 424μg	7.1% 28.4μg	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	549% 494mg	1.1% 0.99mg	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	0.16% 0.025mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.2% 5.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	11% 112mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	20% 0.18mg	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	31.6% 2.53mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	8.8% 37mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	15.6% 0.36mg	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	26% 182mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	51.2% 1741mg	9.44% 321mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.96% 29.4mg	21% 316mg	1500mg per day for Men 19-50 years
Zinc	42.8% 4.7mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	15% 553g	2.6% 96g	3700g per day for Men 19-50 years

Balsam-pear , Pods VS Canned Red Kidney Beans With Liquids Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Balsam-pear , Pods or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 100 calories of Balsam-pear , Pods vs Canned Red Kidney Beans with Liquids:

• 100 calories of Balsam-pear , Pods have more Vitamin A, 1.8 times more Vitamin B1, 2.8 times more Vitamin B2, 3.9 times more Vitamin B3, 7.8 times more Vitamin B5, 2.6 times more Vitamin B6, 14.9 times more Vitamin B9 and 500.3 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• 100 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Balsam-pear , Pods as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Balsam-pear , Pods vs Canned Red Kidney Beans with Liquids:

• 100 calories of Balsam-pear , Pods have 3.1 times more Calcium, 1.6 times more Iron, 2.7 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 5.4 times more Potassium, 6.1 times more Zinc and 5.7 times more Water than Canned Red Kidney Beans with Liquids.
• While 100 kcal of Canned Red Kidney Beans Solids and Liquids contain 10.7 times more Sodium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Canned Red Kidney Beans with Liquids contain similar levels of Copper and Selenium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Balsam-pear , Pods have 3.1 times more Fiber than Canned Red Kidney Beans with Liquids.
• Both Balsam-pear , Pods and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.