Comparing Nutrients in 100 calories Balsam-pear , Pods VS Boiled Royal Red Kidney Beans

Weight per 100 calories

• Balsam-pear , Pods: 588g
• Boiled Royal Red Kidney Beans: 81.3g

Boiled Royal Red Kidney Beans have 7.2 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 Boiled Royal Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Balsam-pear , Pods	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	NA	0.061% 0.02g	32g per day for Men 19-50 years
Omega 3	NA	2.9% 0.046g	1.6g per day for Men 19-50 years
Omega 6	NA	0.17% 0.029g	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	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	NA	NA	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	43.3% 16.5g	20% 7.56g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Boiled Royal Red Kidney Beans	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	6.44% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	4.2% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	3.56% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	6.5% 0.085mg	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	15% 60μg	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% 0.98mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 112mg	3.58% 35.8mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	23.7% 0.21mg	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	28% 2.25mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	8.13% 34mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	9% 0.21mg	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	16.5% 115mg	700mg per day for Men 19-50 years
Potassium	51.2% 1741mg	9.04% 307mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	1.77% 0.98μg	55μg per day for Men 19-50 years
Sodium	1.96% 29.4mg	0.27% 4.07mg	1500mg per day for Men 19-50 years
Zinc	42.8% 4.7mg	6.65% 0.73mg	11mg per day for Men 19-50 years
Water	15% 553g	1.47% 54.5g	3700g per day for Men 19-50 years

Balsam-pear , Pods VS Boiled Royal Red Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Balsam-pear , Pods or Boiled Royal Red Kidney Beans?

Lets compare vitamin content per 100 calories of Balsam-pear , Pods vs Boiled Royal Red Kidney Beans:

• 100 calories of Balsam-pear , Pods have more Vitamin A, 3 times more Vitamin B1, 4.3 times more Vitamin B2, 5.2 times more Vitamin B3, 7 times more Vitamin B5, 3 times more Vitamin B6, 7 times more Vitamin B9 and 506.5 times more Vitamin C than Boiled Royal Red Kidney Beans.
• 100 calories of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Balsam-pear , Pods as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Balsam-pear , Pods vs Boiled Royal Red Kidney Beans:

• 100 calories of Balsam-pear , Pods have 3.1 times more Calcium, 2.9 times more Magnesium, 2.5 times more Manganese, 1.6 times more Phosphorus, 5.7 times more Potassium, 1.2 times more Selenium, 6.4 times more Zinc and 10.2 times more Water than Boiled Royal Red Kidney Beans.
• Both Balsam-pear , Pods and Boiled Royal Red Kidney Beans contain similar levels of Copper and Iron per 100 calories.
• 100 calories of Boiled Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Balsam-pear , Pods have 1.2 times more Carbohydrate and 2.2 times more Fiber than Boiled Royal Red Kidney Beans.
• While 100 kcal of Boiled Royal Red Kidney Beans contain 1.3 times more Protein than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Boiled Royal Red Kidney Beans offer comparable quantities of Energy per 100 calories.