Comparing Nutrients in 300 calories Boiled Balsam-pear , Leafy TipsVS Canned Kidney Beans

Weight per 300 calories

Boiled Balsam-pear , Leafy Tips

882g

Canned Kidney Beans

357g

Canned All Types Kidney Beans have 2.5 times more energy per unit of mass than Boiled and Drained Balsam-pear , Leafy Tips, which is average in comparison to other foods. Boiled Balsam-pear , Leafy Tips having low energy density.

Which food has more nutrients per 300 calories - Boiled Balsam-pear , Leafy Tips or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Leafy Tips

34%

62%

Canned Kidney Beans

25%

69%

300 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tipsvs Canned Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.8%1.76g

Fat

2.2%2.14g

1.76 gvs2.14 g

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

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0.88%0.28g

Saturated Fat

1.57%0.5g

0.28 gvs0.5 g

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

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36%0.57g

Omega 3

18.3%0.29g

0.57 gvs0.29 g

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

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0.62%0.11g

Omega 6

2.23%0.38g

0.11 gvs0.38 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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45.3%59g

Carbohydrate

40%51.8g

59 gvs51.8 g

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

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12.7%9.18g

Sugars

9.1%6.6g

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

9.18 gvs6.6 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%6.6g

NA gvs6.6 g

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

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44%16.8g

Fiber

40.4%15.4g

16.8 gvs15.4 g

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

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56.7%31.8g

Protein

33.3%18.6g

31.8 gvs18.6 g

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

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Vitamins

Boiled Balsam-pear , Leafy Tipsvs Canned Kidney Beans

119%1068μg

Vitamin A

RAE, retinol activity equivalents

1068 μgvsNA μg

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

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108%1.3mg

Vitamin B1

34.5%0.41mg

Thiamine

1.3 mgvs0.41 mg

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

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191%2.5mg

Vitamin B2

14%0.18mg

Riboflavin

2.5 mgvs0.18 mg

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

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55%8.78mg

Vitamin B3

9.17%1.47mg

Niacin, nicotinic acid, niacinamide

8.78 mgvs1.47 mg

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

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10.6%0.53mg

Vitamin B5

9.86%0.49mg

Pantothenic acid

0.53 mgvs0.49 mg

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

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516%6.7mg

Vitamin B6

20.3%0.26mg

Pyridoxine

6.7 mgvs0.26 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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194%776μg

Vitamin B9

32%129μg

Folates and Folic Acid

776 μgvs129 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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545%491mg

Vitamin C

4.76%4.3mg

Ascorbic acid

491 mgvs4.3 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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85.3%12.8mg

Vitamin E

0.48%0.071mg

Tocopherols and Tocotrienols

12.8 mgvs0.071 mg

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

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1199%1439μg

Vitamin K

12.2%14.6μg

Phytomenadione or phylloquinone

1439 μgvs14.6 μg

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

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Minerals

Boiled Balsam-pear , Leafy Tipsvs Canned Kidney Beans

37%371mg

Calcium

12%121mg

371 mgvs121 mg

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

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197%1.77mg

Copper

53.6%0.48mg

1.77 mgvs0.48 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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113%9mg

Iron

52.2%4.18mg

9 mgvs4.18 mg

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

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197%829mg

Magnesium

23%96mg

829 mgvs96 mg

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

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206%4.73mg

Manganese

26%0.6mg

4.73 mgvs0.6 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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97%679mg

Phosphorus

46%321mg

679 mgvs321 mg

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

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156%5312mg

Potassium

25%846mg

5312 mgvs846 mg

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

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14.4%7.94μg

Selenium

5.84%3.2μg

7.94 μgvs3.2 μg

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

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7.65%115mg

Sodium

70.5%1057mg

115 mgvs1057 mg

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

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24%2.65mg

Zinc

15%1.64mg

2.65 mgvs1.64 mg

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

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21%783g

Water

7.53%279g

783 gvs279 g

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

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Lets compare vitamin content per 300 calories of Boiled Balsam-pear , Leafy Tips vs Canned Kidney Beans:

Boiled and Drained Balsam-pear , Leafy Tips have 3.1 times more Vitamin B1, 13.7 times more Vitamin B2, 6 times more Vitamin B3, 25.4 times more Vitamin B6, 6 times more Vitamin B9, 114.5 times more Vitamin C, 179.1 times more Vitamin E and 98.3 times more Vitamin K than Canned All Types Kidney Beans.
Both Boiled and Drained Balsam-pear , Leafy Tips and Canned All Types Kidney Beans have similar amounts of Vitamin B5 per 300 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Balsam-pear , Leafy Tips vs Canned Kidney Beans:

Boiled and Drained Balsam-pear , Leafy Tips have 3.1 times more Calcium, 3.7 times more Copper, 2.2 times more Iron, 8.6 times more Magnesium, 7.9 times more Manganese, 2.1 times more Phosphorus, 6.3 times more Potassium, 2.5 times more Selenium, 1.6 times more Zinc and 2.8 times more Water than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 9.2 times more Sodium than Boiled and Drained Balsam-pear , Leafy Tips.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Balsam-pear , Leafy Tips have 2 times more Omega 3, 1.4 times more Sugars and 1.7 times more Protein than Canned All Types Kidney Beans.
Both Boiled and Drained Balsam-pear , Leafy Tips and Canned All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Balsam-pear , Leafy TipsVS Balsam-pear , PodsCanned Kidney BeansVS Balsam-pear , PodsBoiled Balsam-pear , Leafy TipsVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Boiled Balsam-pear , Leafy TipsVS Canned Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Balsam-pear , Leafy Tips or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: