Comparing Nutrients in 100 calories Balsam-pear , Leafy TipsVS Boiled California Red Kidney Beans

Weight per 100 calories

Balsam-pear , Leafy Tips

333g

Boiled California Red Kidney Beans

80.6g

Boiled California Red Kidney Beans have 4.1 times more energy per unit of mass than Raw Balsam-pear , Leafy Tips, which is average in comparison to other foods. Balsam-pear , Leafy Tips having low energy density.

Which food has more nutrients per 100 calories - Balsam-pear , Leafy Tips or Boiled California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Balsam-pear , Leafy Tips

52%

15%

33%

Boiled California Red Kidney Beans

29%

70%

100 kcal ▼

Macro Nutrients

Balsam-pear , Leafy Tipsvs Boiled California Red Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.37%2.3g

Fat

0.075%0.073g

2.3 gvs0.073 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

0.035%0.011g

NA gvs0.011 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

1.6%0.026g

NA gvs0.026 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

0.095%0.016g

NA gvs0.016 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.44%11g

Carbohydrate

14%18g

11 gvs18 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

19.7%7.5g

NA gvs7.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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31.5%17.7g

Protein

13%7.36g

17.7 gvs7.36 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Balsam-pear , Leafy Tipsvs Boiled California Red Kidney Beans

32.2%290μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

290 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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50.3%0.6mg

Vitamin B1

8.67%0.1mg

Thiamine

0.6 mgvs0.1 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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93%1.2mg

Vitamin B2

3.85%0.05mg

Riboflavin

1.2 mgvs0.05 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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23%3.7mg

Vitamin B3

2.72%0.44mg

Niacin, nicotinic acid, niacinamide

3.7 mgvs0.44 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.2%0.21mg

Vitamin B5

3.53%0.18mg

Pantothenic acid

0.21 mgvs0.18 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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206%2.68mg

Vitamin B6

6.45%0.084mg

Pyridoxine

2.68 mgvs0.084 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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107%427μg

Vitamin B9

15%59.7μg

Folates and Folic Acid

427 μgvs59.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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326%293mg

Vitamin C

1.08%0.97mg

Ascorbic acid

293 mgvs0.97 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Balsam-pear , Leafy Tipsvs Boiled California Red Kidney Beans

28%280mg

Calcium

5.32%53.2mg

280 mgvs53.2 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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74.4%0.67mg

Copper

26%0.23mg

0.67 mgvs0.23 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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85%6.8mg

Iron

30%2.4mg

6.8 mgvs2.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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67.5%283mg

Magnesium

9.2%38.7mg

283 mgvs38.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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77.7%1.8mg

Manganese

11%0.26mg

1.8 mgvs0.26 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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47%330mg

Phosphorus

15.8%110mg

330 mgvs110 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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59.6%2027mg

Potassium

9.94%338mg

2027 mgvs338 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.45%3μg

Selenium

1.76%0.97μg

3 μgvs0.97 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.44%36.7mg

Sodium

0.22%3.23mg

36.7 mgvs3.23 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.1%1mg

Zinc

6.3%0.69mg

1 mgvs0.69 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.04%298g

Water

1.46%54g

298 gvs54 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Balsam-pear , Leafy Tips vs Boiled California Red Kidney Beans:

Raw Balsam-pear , Leafy Tips have more Vitamin A, 5.8 times more Vitamin B1, 24.1 times more Vitamin B2, 8.5 times more Vitamin B3, 31.9 times more Vitamin B6, 7.1 times more Vitamin B9 and 303.1 times more Vitamin C than Boiled California Red Kidney Beans.
Both Raw Balsam-pear , Leafy Tips and Boiled California Red Kidney Beans have similar amounts of Vitamin B5 per 100 kcal.
Both Raw Balsam-pear , Leafy Tips as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Balsam-pear , Leafy Tips vs Boiled California Red Kidney Beans:

Raw Balsam-pear , Leafy Tips have 5.3 times more Calcium, 2.9 times more Copper, 2.8 times more Iron, 7.3 times more Magnesium, 7 times more Manganese, 3 times more Phosphorus, 6 times more Potassium, 3.1 times more Selenium, 11.4 times more Sodium, 1.4 times more Zinc and 5.5 times more Water than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 100 calories:

Raw Balsam-pear , Leafy Tips have 31.7 times more Fat and 2.4 times more Protein than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 1.6 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
Both Raw Balsam-pear , Leafy Tips and Boiled California Red Kidney Beans have similar amounts of Energy per 100 kcal.
Both Raw Balsam-pear , Leafy Tips as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Balsam-pear , Leafy TipsVS Boiled Balsam-pear , Leafy TipsBoiled California Red Kidney BeansVS Boiled Balsam-pear , Leafy TipsBalsam-pear , Leafy TipsVS Red Kidney BeansBoiled California Red Kidney BeansVS Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Balsam-pear , Leafy TipsVS Boiled California Red Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Balsam-pear , Leafy Tips or Boiled California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: