Comparing Nutrients in 500 calories Boiled Balsam-pear , PodsVS California Red Kidney Beans

Weight per 500 calories

Boiled Balsam-pear , Pods

2632g

California Red Kidney Beans

152g

Raw California Red Kidney Beans have 17.4 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods, which is high in comparison to other foods. Boiled Balsam-pear , Pods having very low energy density.

Which food has more nutrients per 500 calories - Boiled Balsam-pear , Pods or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Balsam-pear , Pods

15%

78%

California Red Kidney Beans

29%

70%

500 kcal ▼

Macro Nutrients

Boiled Balsam-pear , Podsvs California Red 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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4.9%4.74g

Fat

0.39%0.38g

4.74 gvs0.38 g

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

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1.15%0.37g

Saturated Fat

0.17%0.055g

0.37 gvs0.055 g

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

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0%0g

Omega 3

7.95%0.13g

0 gvs0.13 g

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

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12%2.05g

Omega 6

0.48%0.082g

2.05 gvs0.082 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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87.4%114g

Carbohydrate

69.7%91g

114 gvs91 g

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

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70.8%51.3g

Sugars

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

51.3 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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139%52.6g

Fiber

99%37.7g

52.6 gvs37.7 g

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

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39.5%22g

Protein

66%37g

22 gvs37 g

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

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Vitamins

Boiled Balsam-pear , Podsvs California Red Kidney Beans

17.5%158μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

158 μgvs0 μg

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

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112%1.34mg

Vitamin B1

66.8%0.8mg

Thiamine

1.34 mgvs0.8 mg

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

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107%1.4mg

Vitamin B2

25.5%0.33mg

Riboflavin

1.4 mgvs0.33 mg

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

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46%7.37mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

7.37 mgvs3.12 mg

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

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102%5.08mg

Vitamin B5

23.6%1.2mg

Pantothenic acid

5.08 mgvs1.2 mg

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

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83%1.08mg

Vitamin B6

46.3%0.6mg

Pyridoxine

1.08 mgvs0.6 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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336%1342μg

Vitamin B9

149%597μg

Folates and Folic Acid

1342 μgvs597 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%868mg

Vitamin C

7.58%6.8mg

Ascorbic acid

868 mgvs6.8 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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24.6%3.7mg

Vitamin E

Tocopherols and Tocotrienols

3.7 mgvsNA mg

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

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105%126μg

Vitamin K

Phytomenadione or phylloquinone

126 μgvsNA μg

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

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Minerals

Boiled Balsam-pear , Podsvs California Red Kidney Beans

23.7%237mg

Calcium

29.5%295mg

237 mgvs295 mg

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

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96%0.87mg

Copper

185%1.67mg

0.87 mgvs1.67 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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125%10mg

Iron

177%14mg

10 mgvs14 mg

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

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100%421mg

Magnesium

57.7%242mg

421 mgvs242 mg

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

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98%2.26mg

Manganese

66%1.5mg

2.26 mgvs1.5 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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135%947mg

Phosphorus

87.7%614mg

947 mgvs614 mg

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

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247%8395mg

Potassium

66.4%2258mg

8395 mgvs2258 mg

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

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9.57%5.26μg

Selenium

8.8%4.85μg

5.26 μgvs4.85 μg

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

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10.5%158mg

Sodium

1.1%16.7mg

158 mgvs16.7 mg

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

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184%20.3mg

Zinc

35%3.86mg

20.3 mgvs3.86 mg

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

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67%2472g

Water

0.48%18g

2472 gvs18 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 , Pods vs California Red Kidney Beans:

Boiled and Drained Balsam-pear , Pods have more Vitamin A, 1.7 times more Vitamin B1, 4.2 times more Vitamin B2, 2.4 times more Vitamin B3, 4.3 times more Vitamin B5, 1.8 times more Vitamin B6, 2.2 times more Vitamin B9 and 127.4 times more Vitamin C than Raw California Red Kidney Beans.
Both Boiled and Drained Balsam-pear , Pods as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Balsam-pear , Pods vs California Red Kidney Beans:

Boiled and Drained Balsam-pear , Pods have 1.7 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus, 3.7 times more Potassium, 9.5 times more Sodium, 5.2 times more Zinc and 138.9 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.9 times more Copper and 1.4 times more Iron than Boiled and Drained Balsam-pear , Pods.
Both Boiled and Drained Balsam-pear , Pods and Raw California Red Kidney Beans have similar amounts of Calcium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Balsam-pear , Pods have 25.1 times more Omega 6, 1.3 times more Carbohydrate and 1.4 times more Fiber than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain more Omega 3 and 1.7 times more Protein than Boiled and Drained Balsam-pear , Pods.
Both Boiled and Drained Balsam-pear , Pods and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Balsam-pear , Pods as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Balsam-pear , PodsVS Bamboo ShootsCalifornia Red Kidney BeansVS Bamboo ShootsBoiled Balsam-pear , PodsVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Boiled Balsam-pear , PodsVS California Red Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Balsam-pear , Pods or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: