Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy Tips with SaltVS Boiled Kidney Beans

Weight per 500 calories

Boiled Balsam-pear , Leafy Tips with Salt

1563g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 4 times more energy per unit of mass than Boiled and Drained Balsam-pear , Leafy Tips with Salt, which is average in comparison to other foods. Boiled Balsam-pear , Leafy Tips with Salt having low energy density.

Which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips with Salt or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Leafy Tips with Salt

35%

61%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Leafy Tips with Saltvs Boiled Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.22%3.13g

Fat

2.03%1.97g

3.13 gvs1.97 g

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

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Saturated Fat

0.9%0.29g

NA gvs0.29 g

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

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Omega 3

42%0.67g

NA gvs0.67 g

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

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Omega 6

2.5%0.43g

NA gvs0.43 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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74%96g

Carbohydrate

69%89.8g

96 gvs89.8 g

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

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22.4%16.3g

Sugars

1.74%1.26g

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

16.3 gvs1.26 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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78%29.7g

Fiber

66.3%25g

29.7 gvs25 g

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

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100%56.3g

Protein

61%34g

56.3 gvs34 g

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

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Vitamins

Boiled Balsam-pear , Leafy Tips with Saltvs Boiled Kidney Beans

210%1891μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1891 μgvs0 μg

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

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191%2.3mg

Vitamin B1

52.5%0.63mg

Thiamine

2.3 mgvs0.63 mg

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

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339%4.4mg

Vitamin B2

17.6%0.23mg

Riboflavin

4.4 mgvs0.23 mg

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

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97%15.5mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

15.5 mgvs2.28 mg

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

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18.8%0.94mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

0.94 mgvs0.87 mg

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

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913%12mg

Vitamin B6

36.3%0.47mg

Pyridoxine

12 mgvs0.47 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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344%1375μg

Vitamin B9

128%512μg

Folates and Folic Acid

1375 μgvs512 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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965%869mg

Vitamin C

5.25%4.72mg

Ascorbic acid

869 mgvs4.72 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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151%22.7mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

22.7 mgvs0.12 mg

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

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2124%2548μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

2548 μgvs33 μg

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

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Minerals

Boiled Balsam-pear , Leafy Tips with Saltvs Boiled Kidney Beans

65.6%656mg

Calcium

13.8%138mg

656 mgvs138 mg

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

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349%3.14mg

Copper

94%0.85mg

3.14 mgvs0.85 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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199%16mg

Iron

109%8.74mg

16 mgvs8.74 mg

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

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350%1469mg

Magnesium

39.4%165mg

1469 mgvs165 mg

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

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364%8.38mg

Manganese

73.6%1.7mg

8.38 mgvs1.7 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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172%1203mg

Phosphorus

77.6%543mg

1203 mgvs543 mg

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

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277%9406mg

Potassium

47%1594mg

9406 mgvs1594 mg

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

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25.6%14μg

Selenium

7.87%4.33μg

14 μgvs4.33 μg

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

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259%3891mg

Sodium

0.26%3.94mg

3891 mgvs3.94 mg

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

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42.6%4.7mg

Zinc

35.8%3.94mg

4.7 mgvs3.94 mg

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

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37.5%1386g

Water

7.12%264g

1386 gvs264 g

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

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Lets compare vitamin content per 500 calories of Boiled Balsam-pear , Leafy Tips with Salt vs Boiled Kidney Beans:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have more Vitamin A, 3.6 times more Vitamin B1, 19.3 times more Vitamin B2, 6.8 times more Vitamin B3, 25.1 times more Vitamin B6, 2.7 times more Vitamin B9, 183.9 times more Vitamin C, 191.8 times more Vitamin E and 77.1 times more Vitamin K than Boiled All Types Kidney Beans.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 500 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Balsam-pear , Leafy Tips with Salt vs Boiled Kidney Beans:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 4.8 times more Calcium, 3.7 times more Copper, 1.8 times more Iron, 8.9 times more Magnesium, 4.9 times more Manganese, 2.2 times more Phosphorus, 5.9 times more Potassium, 3.2 times more Selenium, 988.2 times more Sodium and 5.3 times more Water than Boiled All Types Kidney Beans.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Boiled All Types Kidney Beans have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Balsam-pear , Leafy Tips with Salt have 12.9 times more Sugars and 1.6 times more Protein than Boiled All Types Kidney Beans.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
Both Boiled and Drained Balsam-pear , Leafy Tips with Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Balsam-pear , Leafy Tips with SaltVS Boiled Balsam-pear , Pods with SaltBoiled Kidney BeansVS Boiled Balsam-pear , Pods with SaltBoiled Balsam-pear , Leafy Tips with SaltVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy Tips with SaltVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips with Salt or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: