Comparing Nutrients in 100 calories California Red Kidney Beans VS White Gourd-flowered

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• White Gourd-flowered: 714g

California Red Kidney Beans have 23.6 times more energy per 100g than White Gourd-flowered . It has high energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or White Gourd-flowered ?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	California Red Kidney Beans	White Gourd-flowered	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.045% 0.014g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	NA	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	18.6% 24.2g	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	20% 7.55g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	13% 7.4g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	17.3% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	22% 0.29mg	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	30% 119μg	10.7% 43μg	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	1.5% 1.36mg	80% 72mg	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

	California Red Kidney Beans	White Gourd-flowered	Recommended Dietary Allowance
Calcium	5.9% 59mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	20.6% 0.19mg	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	35.4% 2.83mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	18.7% 78.6mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	20.5% 0.47mg	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	17.5% 123mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	31.5% 1071mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	2.6% 1.43μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	0.95% 14.3mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	18.4% 682g	3700g per day for Men 19-50 years

California Red Kidney Beans VS White Gourd-flowered Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or White Gourd-flowered ?

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs White Gourd-flowered :

• 100 calories of California Red Kidney Beans have 2.8 times more Vitamin B9 than White Gourd-flowered .
• While 100 kcal of Raw White Gourd-flowered contain 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 3.7 times more Vitamin B3, 4.6 times more Vitamin B5, 2.4 times more Vitamin B6 and 52.9 times more Vitamin C than Raw California Red Kidney Beans.
• 100 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for California Red Kidney Beans vs White Gourd-flowered :

• 100 calories of California Red Kidney Beans have 1.8 times more Copper, 2 times more Iron and 1.3 times more Phosphorus than White Gourd-flowered .
• While 100 kcal of Raw White Gourd-flowered contain 3.1 times more Calcium, 1.6 times more Magnesium, 1.6 times more Manganese, 2.4 times more Potassium, 1.5 times more Selenium, 6.5 times more Zinc and 191.7 times more Water than Raw California Red Kidney Beans.
• 100 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of California Red Kidney Beans have 2.1 times more Fiber and 1.7 times more Protein than White Gourd-flowered .
• While 100 kcal of Raw White Gourd-flowered contain 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and White Gourd-flowered offer comparable quantities of Energy per 100 calories.
• Both Raw California Red Kidney Beans as well as Raw White Gourd-flowered provide inadequate amounts of Omega 6 in 100 calories.