Comparing Nutrients in 100 calories Boiled Waxgourd with SaltVS California Red Kidney Beans

Weight per 100 calories

Boiled Waxgourd with Salt

909g

California Red Kidney Beans

30.3g

Raw California Red Kidney Beans have 30 times more energy per unit of mass than Boiled and Drained Waxgourd with Salt, which is high in comparison to other foods. Boiled Waxgourd with Salt having very low energy density.

Which food has more nutrients per 100 calories - Boiled Waxgourd with Salt or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Waxgourd with Salt

12%

14%

74%

California Red Kidney Beans

29%

70%

100 kcal ▼

Macro Nutrients

Boiled Waxgourd with Saltvs 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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1.87%1.8g

Fat

0.078%0.076g

1.8 gvs0.076 g

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

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0.45%0.15g

Saturated Fat

0.034%0.011g

0.15 gvs0.011 g

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

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Omega 3

1.6%0.025g

NA gvs0.025 g

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

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4.7%0.8g

Omega 6

0.096%0.016g

0.8 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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17%22.3g

Carbohydrate

14%18g

22.3 gvs18 g

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

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14.8%10.7g

Sugars

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

10.7 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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24%9.1g

Fiber

20%7.55g

9.1 gvs7.55 g

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

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6.5%3.64g

Protein

13%7.4g

3.64 gvs7.4 g

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

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Vitamins

Boiled Waxgourd with Saltvs California Red Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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25.8%0.31mg

Vitamin B1

13.4%0.16mg

Thiamine

0.31 mgvs0.16 mg

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

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0.7%0.009mg

Vitamin B2

5.1%0.066mg

Riboflavin

0.009 mgvs0.066 mg

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

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22%3.5mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

3.5 mgvs0.62 mg

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

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22%1.1mg

Vitamin B5

4.73%0.24mg

Pantothenic acid

1.1 mgvs0.24 mg

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

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22.4%0.29mg

Vitamin B6

9.25%0.12mg

Pyridoxine

0.29 mgvs0.12 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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9.1%36.4μg

Vitamin B9

30%119μg

Folates and Folic Acid

36.4 μgvs119 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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106%95mg

Vitamin C

1.5%1.36mg

Ascorbic acid

95 mgvs1.36 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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4.85%0.73mg

Vitamin E

Tocopherols and Tocotrienols

0.73 mgvsNA mg

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

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21.2%25.5μg

Vitamin K

Phytomenadione or phylloquinone

25.5 μgvsNA μg

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

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Minerals

Boiled Waxgourd with Saltvs California Red Kidney Beans

16.4%164mg

Calcium

5.9%59mg

164 mgvs59 mg

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

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22.2%0.2mg

Copper

37%0.33mg

0.2 mgvs0.33 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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43%3.45mg

Iron

35.4%2.83mg

3.45 mgvs2.83 mg

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

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21.6%91mg

Magnesium

11.5%48.5mg

91 mgvs48.5 mg

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

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22%0.51mg

Manganese

13%0.3mg

0.51 mgvs0.3 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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22%155mg

Phosphorus

17.5%123mg

155 mgvs123 mg

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

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1.34%45.5mg

Potassium

13.3%452mg

45.5 mgvs452 mg

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

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3.3%1.8μg

Selenium

1.76%0.97μg

1.8 μgvs0.97 μg

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

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208%3118mg

Sodium

0.22%3.33mg

3118 mgvs3.33 mg

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

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48.8%5.36mg

Zinc

7.02%0.77mg

5.36 mgvs0.77 mg

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

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23.6%873g

Water

0.096%3.56g

873 gvs3.56 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 Waxgourd with Salt vs California Red Kidney Beans:

Boiled and Drained Waxgourd with Salt has 1.9 times more Vitamin B1, 5.6 times more Vitamin B3, 4.7 times more Vitamin B5, 2.4 times more Vitamin B6 and 70 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 7.3 times more Vitamin B2 and 3.3 times more Vitamin B9 than Boiled and Drained Waxgourd with Salt.
Both Boiled and Drained Waxgourd with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Waxgourd with Salt vs California Red Kidney Beans:

Boiled and Drained Waxgourd with Salt has 2.8 times more Calcium, 1.2 times more Iron, 1.9 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Selenium, 935.5 times more Sodium, 6.9 times more Zinc and 245.3 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.7 times more Copper and 9.9 times more Potassium than Boiled and Drained Waxgourd with Salt.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Waxgourd with Salt has 24 times more Fat, 48.9 times more Omega 6, 1.2 times more Carbohydrate and 1.2 times more Fiber than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2 times more Protein than Boiled and Drained Waxgourd with Salt.
Both Boiled and Drained Waxgourd with Salt and Raw California Red Kidney Beans have similar amounts of Energy per 100 kcal.
Both Boiled and Drained Waxgourd with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Waxgourd with SaltVS Boiled Young Winged Bean with SaltCalifornia Red Kidney BeansVS Boiled Young Winged Bean with SaltBoiled Waxgourd with SaltVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Boiled Waxgourd with SaltVS California Red Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Waxgourd with Salt or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: