Comparing Nutrients in 300 calories Canned Kidney BeansVS Boiled Balsam-pear , Pods

Weight per 300 calories

Canned Kidney Beans

357g

Boiled Balsam-pear , Pods

1579g

Canned Kidney Beans have 4.4 times more energy per 100g than Boiled Balsam-pear , Pods. It has average energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Boiled Balsam-pear , Pods

15%

78%

300 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Boiled Balsam-pear , Pods

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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2.2%2.14g

Fat

2.93%2.84g

2.14 gvs2.84 g

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

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1.57%0.5g

Saturated Fat

0.69%0.22g

0.5 gvs0.22 g

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

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18.3%0.29g

Omega 3

0%0g

0.29 gvs0 g

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

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2.23%0.38g

Omega 6

7.24%1.23g

0.38 gvs1.23 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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40%51.8g

Carbohydrate

52.5%68.2g

51.8 gvs68.2 g

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

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9.1%6.6g

Sugars

42.5%30.8g

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

6.6 gvs30.8 g

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

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0%0g

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]

0 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%6.6g

Sucrose

6.6 gvsNA g

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

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40.4%15.4g

Fiber

83%31.6g

15.4 gvs31.6 g

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

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33.3%18.6g

Protein

23.7%13.3g

18.6 gvs13.3 g

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

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Vitamins

Canned Kidney Beansvs Boiled Balsam-pear , Pods

Vitamin A

10.5%95μg

RAE, retinol activity equivalents

NA μgvs95 μg

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

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34.5%0.41mg

Vitamin B1

67%0.81mg

Thiamine

0.41 mgvs0.81 mg

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

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14%0.18mg

Vitamin B2

64.4%0.84mg

Riboflavin

0.18 mgvs0.84 mg

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

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9.17%1.47mg

Vitamin B3

27.6%4.42mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs4.42 mg

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

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9.86%0.49mg

Vitamin B5

61%3.05mg

Pantothenic acid

0.49 mgvs3.05 mg

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

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20.3%0.26mg

Vitamin B6

49.8%0.65mg

Pyridoxine

0.26 mgvs0.65 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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32%129μg

Vitamin B9

201%805μg

Folates and Folic Acid

129 μgvs805 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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4.76%4.3mg

Vitamin C

579%521mg

Ascorbic acid

4.3 mgvs521 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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0.48%0.071mg

Vitamin E

14.7%2.2mg

Tocopherols and Tocotrienols

0.071 mgvs2.2 mg

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

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12.2%14.6μg

Vitamin K

63%75.8μg

Phytomenadione or phylloquinone

14.6 μgvs75.8 μg

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

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Minerals

Canned Kidney Beansvs Boiled Balsam-pear , Pods

12%121mg

Calcium

14.2%142mg

121 mgvs142 mg

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

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53.6%0.48mg

Copper

58%0.52mg

0.48 mgvs0.52 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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52.2%4.18mg

Iron

75%6mg

4.18 mgvs6 mg

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

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23%96mg

Magnesium

60%253mg

96 mgvs253 mg

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

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26%0.6mg

Manganese

59%1.36mg

0.6 mgvs1.36 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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46%321mg

Phosphorus

81.2%568mg

321 mgvs568 mg

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

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25%846mg

Potassium

148%5037mg

846 mgvs5037 mg

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

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5.84%3.2μg

Selenium

5.74%3.16μg

3.2 μgvs3.16 μg

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

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70.5%1057mg

Sodium

6.3%95mg

1057 mgvs95 mg

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

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15%1.64mg

Zinc

111%12mg

1.64 mgvs12 mg

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

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7.53%279g

Water

40%1483g

279 gvs1483 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 Canned Kidney Beans vs Boiled Balsam-pear , Pods:

Boiled and Drained Balsam-pear , Pods contain 1.9 times more Vitamin B1, 4.6 times more Vitamin B2, 3 times more Vitamin B3, 6.2 times more Vitamin B5, 2.4 times more Vitamin B6, 6.3 times more Vitamin B9, 121.6 times more Vitamin C, 30.9 times more Vitamin E and 5.2 times more Vitamin K than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Canned All Types Kidney Beans have 11.2 times more Sodium than Boiled and Drained Balsam-pear , Pods.
While Boiled and Drained Balsam-pear , Pods contain 1.4 times more Iron, 2.6 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus, 6 times more Potassium, 7.4 times more Zinc and 5.3 times more Water than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Boiled and Drained Balsam-pear , Pods have similar amounts of Calcium, Copper and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned All Types Kidney Beans have more Omega 3 and 1.4 times more Protein than Boiled and Drained Balsam-pear , Pods.
While Boiled and Drained Balsam-pear , Pods contain 3.3 times more Omega 6, 1.3 times more Carbohydrate, 4.7 times more Sugars and 2.1 times more Fiber than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Boiled and Drained Balsam-pear , Pods have similar amounts of Energy per 300 kcal.
Both Canned All Types Kidney Beans as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Kidney BeansVS California Red Kidney BeansBoiled Balsam-pear , PodsVS California Red Kidney BeansCanned Kidney BeansVS Bamboo ShootsBoiled Balsam-pear , PodsVS Bamboo Shoots

Compare Foods

Comparing Nutrients in 300 calories Canned Kidney BeansVS Boiled Balsam-pear , Pods

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: