Comparing Nutrients in 300 calories Canned Kidney BeansVS Boiled White Gourd-flowered with Salt

Weight per 300 calories

Canned Kidney Beans

357g

Boiled White Gourd-flowered with Salt

2308g

Canned Kidney Beans have 6.5 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has average energy density when compared to other foods. Boiled and Drained White Gourd-flowered with Salt having very low energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Boiled White Gourd-flowered with Salt?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Boiled White Gourd-flowered with Salt

16%

83%

300 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Boiled White Gourd-flowered with Salt

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

0.48%0.46g

2.14 gvs0.46 g

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

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1.57%0.5g

Saturated Fat

0.14%0.046g

0.5 gvs0.046 g

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

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18.3%0.29g

Omega 3

0.29 gvsNA g

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

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2.23%0.38g

Omega 6

1.22%0.21g

0.38 gvs0.21 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

55%71.5g

51.8 gvs71.5 g

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

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9.1%6.6g

Sugars

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

6.6 gvsNA 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

73%27.7g

15.4 gvs27.7 g

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

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33.3%18.6g

Protein

24.7%14g

18.6 gvs14 g

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

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Vitamins

Canned Kidney Beansvs Boiled White Gourd-flowered with Salt

Vitamin A

RAE, retinol activity equivalents

NA μgvsNA μg

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

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34.5%0.41mg

Vitamin B1

55.8%0.67mg

Thiamine

0.41 mgvs0.67 mg

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

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14%0.18mg

Vitamin B2

39%0.51mg

Riboflavin

0.18 mgvs0.51 mg

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

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9.17%1.47mg

Vitamin B3

56.3%9mg

Niacin, nicotinic acid, niacinamide

1.47 mgvs9 mg

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

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9.86%0.49mg

Vitamin B5

66.5%3.32mg

Pantothenic acid

0.49 mgvs3.32 mg

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

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20.3%0.26mg

Vitamin B6

67.5%0.88mg

Pyridoxine

0.26 mgvs0.88 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

23%92μg

Folates and Folic Acid

129 μgvs92 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

218%196mg

Ascorbic acid

4.3 mgvs196 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

Tocopherols and Tocotrienols

0.071 mgvsNA mg

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

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12.2%14.6μg

Vitamin K

Phytomenadione or phylloquinone

14.6 μgvsNA μg

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

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Minerals

Canned Kidney Beansvs Boiled White Gourd-flowered with Salt

12%121mg

Calcium

55.4%554mg

121 mgvs554 mg

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

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53.6%0.48mg

Copper

66.7%0.6mg

0.48 mgvs0.6 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

72%5.77mg

4.18 mgvs5.77 mg

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

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23%96mg

Magnesium

60.4%254mg

96 mgvs254 mg

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

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26%0.6mg

Manganese

66.2%1.52mg

0.6 mgvs1.52 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

43%300mg

321 mgvs300 mg

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

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25%846mg

Potassium

115%3923mg

846 mgvs3923 mg

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

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5.84%3.2μg

Selenium

8.4%4.6μg

3.2 μgvs4.6 μg

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

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70.5%1057mg

Sodium

366%5492mg

1057 mgvs5492 mg

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

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15%1.64mg

Zinc

147%16mg

1.64 mgvs16 mg

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

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7.53%279g

Water

59.5%2200g

279 gvs2200 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 White Gourd-flowered with Salt:

Canned All Types Kidney Beans have 1.4 times more Vitamin B9 than Boiled and Drained White Gourd-flowered with Salt.
While Boiled and Drained White Gourd-flowered with Salt contains 1.6 times more Vitamin B1, 2.8 times more Vitamin B2, 6.1 times more Vitamin B3, 6.7 times more Vitamin B5, 3.3 times more Vitamin B6 and 45.8 times more Vitamin C than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Boiled White Gourd-flowered with Salt:

Boiled and Drained White Gourd-flowered with Salt contains 4.6 times more Calcium, 1.4 times more Iron, 2.6 times more Magnesium, 2.5 times more Manganese, 4.6 times more Potassium, 1.4 times more Selenium, 5.2 times more Sodium, 9.8 times more Zinc and 7.9 times more Water than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned All Types Kidney Beans have 1.3 times more Protein than Boiled and Drained White Gourd-flowered with Salt.
While Boiled and Drained White Gourd-flowered with Salt contains 1.4 times more Carbohydrate and 1.8 times more Fiber than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Energy per 300 kcal.
Both Canned All Types Kidney Beans as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Kidney BeansVS California Red Kidney BeansBoiled White Gourd-flowered with SaltVS California Red Kidney BeansCanned Kidney BeansVS Boiled Dishcloth Gourd with SaltBoiled White Gourd-flowered with SaltVS Boiled Dishcloth Gourd with Salt

Compare Foods

Comparing Nutrients in 300 calories Canned Kidney BeansVS Boiled White Gourd-flowered with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Kidney Beans or Boiled White Gourd-flowered with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: