Comparing Nutrients in 100 calories Boiled Kidney BeansVS Balsam-pear , Leafy Tips

Weight per 100 calories

Boiled Kidney Beans

78.7g

Balsam-pear , Leafy Tips

333g

Boiled Kidney Beans have 4.2 times more energy per 100g than Balsam-pear , Leafy Tips. It has average energy density when compared to other foods. Raw Balsam-pear , Leafy Tips having low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Balsam-pear , Leafy Tips

52%

15%

33%

100 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Balsam-pear , Leafy Tips

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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0.41%0.39g

Fat

2.37%2.3g

0.39 gvs2.3 g

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

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0.18%0.057g

Saturated Fat

0.057 gvsNA g

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

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8.37%0.13g

Omega 3

0.13 gvsNA g

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

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0.5%0.085g

Omega 6

0.085 gvsNA 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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14%18g

Carbohydrate

8.44%11g

18 gvs11 g

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

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0.35%0.25g

Sugars

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

0.25 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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13.3%5.04g

Fiber

5.04 gvsNA g

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

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12%6.83g

Protein

31.5%17.7g

6.83 gvs17.7 g

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

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Vitamins

Boiled Kidney Beansvs Balsam-pear , Leafy Tips

0%0μg

Vitamin A

32.2%290μg

RAE, retinol activity equivalents

0 μgvs290 μg

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

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10.5%0.13mg

Vitamin B1

50.3%0.6mg

Thiamine

0.13 mgvs0.6 mg

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

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3.5%0.046mg

Vitamin B2

93%1.2mg

Riboflavin

0.046 mgvs1.2 mg

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

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2.84%0.46mg

Vitamin B3

23%3.7mg

Niacin, nicotinic acid, niacinamide

0.46 mgvs3.7 mg

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

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3.46%0.17mg

Vitamin B5

4.2%0.21mg

Pantothenic acid

0.17 mgvs0.21 mg

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

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7.27%0.094mg

Vitamin B6

206%2.68mg

Pyridoxine

0.094 mgvs2.68 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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25.6%102μg

Vitamin B9

107%427μg

Folates and Folic Acid

102 μgvs427 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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1.05%0.94mg

Vitamin C

326%293mg

Ascorbic acid

0.94 mgvs293 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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0.16%0.024mg

Vitamin E

Tocopherols and Tocotrienols

0.024 mgvsNA mg

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

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5.5%6.6μg

Vitamin K

Phytomenadione or phylloquinone

6.6 μgvsNA μg

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

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Minerals

Boiled Kidney Beansvs Balsam-pear , Leafy Tips

2.76%27.6mg

Calcium

28%280mg

27.6 mgvs280 mg

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

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19%0.17mg

Copper

74.4%0.67mg

0.17 mgvs0.67 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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22%1.75mg

Iron

85%6.8mg

1.75 mgvs6.8 mg

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

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7.87%33mg

Magnesium

67.5%283mg

33 mgvs283 mg

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

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14.7%0.34mg

Manganese

77.7%1.8mg

0.34 mgvs1.8 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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15.5%109mg

Phosphorus

47%330mg

109 mgvs330 mg

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

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9.38%319mg

Potassium

59.6%2027mg

319 mgvs2027 mg

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

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1.57%0.87μg

Selenium

5.45%3μg

0.87 μgvs3 μg

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

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0.052%0.79mg

Sodium

2.44%36.7mg

0.79 mgvs36.7 mg

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

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7.16%0.79mg

Zinc

9.1%1mg

0.79 mgvs1 mg

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

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1.42%52.7g

Water

8.04%298g

52.7 gvs298 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 Boiled Kidney Beans vs Balsam-pear , Leafy Tips:

Raw Balsam-pear , Leafy Tips contain more Vitamin A, 4.8 times more Vitamin B1, 26.4 times more Vitamin B2, 8.1 times more Vitamin B3, 28.3 times more Vitamin B6, 4.2 times more Vitamin B9 and 310.4 times more Vitamin C than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Raw Balsam-pear , Leafy Tips have similar amounts of Vitamin B5 per 100 kcal.
Both Boiled All Types Kidney Beans as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Raw Balsam-pear , Leafy Tips contain 10.2 times more Calcium, 3.9 times more Copper, 3.9 times more Iron, 8.6 times more Magnesium, 5.3 times more Manganese, 3 times more Phosphorus, 6.4 times more Potassium, 3.5 times more Selenium, 46.6 times more Sodium, 1.3 times more Zinc and 5.6 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 100 calories:

Boiled All Types Kidney Beans have 1.6 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
While Raw Balsam-pear , Leafy Tips contain 5.8 times more Fat and 2.6 times more Protein than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Raw Balsam-pear , Leafy Tips have similar amounts of Energy per 100 kcal.
Both Boiled All Types Kidney Beans as well as Raw Balsam-pear , Leafy Tips have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Kidney BeansVS Canned Kidney BeansBalsam-pear , Leafy TipsVS Canned Kidney BeansBoiled Kidney BeansVS Boiled Balsam-pear , Leafy TipsBalsam-pear , Leafy TipsVS Boiled Balsam-pear , Leafy Tips

Compare Foods

Comparing Nutrients in 100 calories Boiled Kidney BeansVS Balsam-pear , Leafy Tips

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: