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

Weight per 300 calories

Boiled Kidney Beans

236g

Boiled White Gourd-flowered with Salt

2308g

Boiled Kidney Beans have 9.8 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 - Boiled Kidney Beans or Boiled White Gourd-flowered with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Boiled White Gourd-flowered with Salt

16%

83%

300 kcal ▼

Macro Nutrients

Boiled 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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1.2%1.2g

Fat

0.48%0.46g

1.2 gvs0.46 g

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

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0.54%0.17g

Saturated Fat

0.14%0.046g

0.17 gvs0.046 g

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

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25%0.4g

Omega 3

0.4 gvsNA g

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

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1.5%0.26g

Omega 6

1.22%0.21g

0.26 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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41.4%54g

Carbohydrate

55%71.5g

54 gvs71.5 g

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

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1.04%0.76g

Sugars

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

0.76 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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39.8%15g

Fiber

73%27.7g

15 gvs27.7 g

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

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36.6%20.5g

Protein

24.7%14g

20.5 gvs14 g

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

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Vitamins

Boiled Kidney Beansvs Boiled White Gourd-flowered with Salt

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

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

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31.5%0.38mg

Vitamin B1

55.8%0.67mg

Thiamine

0.38 mgvs0.67 mg

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

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10.5%0.14mg

Vitamin B2

39%0.51mg

Riboflavin

0.14 mgvs0.51 mg

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

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8.53%1.37mg

Vitamin B3

56.3%9mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs9 mg

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

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10.4%0.52mg

Vitamin B5

66.5%3.32mg

Pantothenic acid

0.52 mgvs3.32 mg

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

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22%0.28mg

Vitamin B6

67.5%0.88mg

Pyridoxine

0.28 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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76.8%307μg

Vitamin B9

23%92μg

Folates and Folic Acid

307 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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3.15%2.83mg

Vitamin C

218%196mg

Ascorbic acid

2.83 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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0.47%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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16.5%20μg

Vitamin K

Phytomenadione or phylloquinone

20 μgvsNA μg

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

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Minerals

Boiled Kidney Beansvs Boiled White Gourd-flowered with Salt

8.27%82.7mg

Calcium

55.4%554mg

82.7 mgvs554 mg

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

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56.7%0.51mg

Copper

66.7%0.6mg

0.51 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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65.6%5.24mg

Iron

72%5.77mg

5.24 mgvs5.77 mg

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

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23.6%99mg

Magnesium

60.4%254mg

99 mgvs254 mg

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

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44%1mg

Manganese

66.2%1.52mg

1 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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46.6%326mg

Phosphorus

43%300mg

326 mgvs300 mg

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

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28%957mg

Potassium

115%3923mg

957 mgvs3923 mg

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

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4.72%2.6μg

Selenium

8.4%4.6μg

2.6 μgvs4.6 μg

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

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0.16%2.36mg

Sodium

366%5492mg

2.36 mgvs5492 mg

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

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21.5%2.36mg

Zinc

147%16mg

2.36 mgvs16 mg

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

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4.27%158g

Water

59.5%2200g

158 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 Boiled Kidney Beans vs Boiled White Gourd-flowered with Salt:

Boiled All Types Kidney Beans have 3.3 times more Vitamin B9 than Boiled and Drained White Gourd-flowered with Salt.
While Boiled and Drained White Gourd-flowered with Salt contains 1.8 times more Vitamin B1, 3.7 times more Vitamin B2, 6.6 times more Vitamin B3, 6.4 times more Vitamin B5, 3.1 times more Vitamin B6 and 69.2 times more Vitamin C than Boiled All Types Kidney Beans.
Both Boiled 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 Boiled Kidney Beans vs Boiled White Gourd-flowered with Salt:

Boiled and Drained White Gourd-flowered with Salt contains 6.7 times more Calcium, 2.6 times more Magnesium, 1.5 times more Manganese, 4.1 times more Potassium, 1.8 times more Selenium, 2325.1 times more Sodium, 6.8 times more Zinc and 13.9 times more Water than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Copper, Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled All Types Kidney Beans have 1.5 times more Protein than Boiled and Drained White Gourd-flowered with Salt.
While Boiled and Drained White Gourd-flowered with Salt contains 1.3 times more Carbohydrate and 1.8 times more Fiber than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Energy per 300 kcal.
Both Boiled 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:

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

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: