Comparing Nutrients in 500 calories Canned Kidney BeansVS Boiled Balsam-pear , Pods

Weight per 500 calories

Canned Kidney Beans

595g

Boiled Balsam-pear , Pods

2632g

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 500 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%

500 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Boiled Balsam-pear , Pods

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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3.7%3.57g

Fat

4.9%4.74g

3.57 gvs4.74 g

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

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2.62%0.84g

Saturated Fat

1.15%0.37g

0.84 gvs0.37 g

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

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30.5%0.49g

Omega 3

0%0g

0.49 gvs0 g

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

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3.7%0.63g

Omega 6

12%2.05g

0.63 gvs2.05 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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66.4%86.3g

Carbohydrate

87.4%114g

86.3 gvs114 g

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

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15%11g

Sugars

70.8%51.3g

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

11 gvs51.3 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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%11g

Sucrose

11 gvsNA g

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

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67.4%25.6g

Fiber

139%52.6g

25.6 gvs52.6 g

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

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55.5%31g

Protein

39.5%22g

31 gvs22 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

17.5%158μg

RAE, retinol activity equivalents

NA μgvs158 μg

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

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57.5%0.69mg

Vitamin B1

112%1.34mg

Thiamine

0.69 mgvs1.34 mg

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

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23.4%0.3mg

Vitamin B2

107%1.4mg

Riboflavin

0.3 mgvs1.4 mg

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

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15.3%2.45mg

Vitamin B3

46%7.37mg

Niacin, nicotinic acid, niacinamide

2.45 mgvs7.37 mg

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

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16.4%0.82mg

Vitamin B5

102%5.08mg

Pantothenic acid

0.82 mgvs5.08 mg

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

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34%0.44mg

Vitamin B6

83%1.08mg

Pyridoxine

0.44 mgvs1.08 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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53.6%214μg

Vitamin B9

336%1342μg

Folates and Folic Acid

214 μgvs1342 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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7.94%7.14mg

Vitamin C

965%868mg

Ascorbic acid

7.14 mgvs868 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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0.79%0.12mg

Vitamin E

24.6%3.7mg

Tocopherols and Tocotrienols

0.12 mgvs3.7 mg

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

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20.3%24.4μg

Vitamin K

105%126μg

Phytomenadione or phylloquinone

24.4 μgvs126 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

20.2%202mg

Calcium

23.7%237mg

202 mgvs237 mg

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

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89.3%0.8mg

Copper

96%0.87mg

0.8 mgvs0.87 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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87%6.96mg

Iron

125%10mg

6.96 mgvs10 mg

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

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38.3%161mg

Magnesium

100%421mg

161 mgvs421 mg

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

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43.5%1mg

Manganese

98%2.26mg

1 mgvs2.26 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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76.5%536mg

Phosphorus

135%947mg

536 mgvs947 mg

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

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41.5%1411mg

Potassium

247%8395mg

1411 mgvs8395 mg

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

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9.74%5.36μg

Selenium

9.57%5.26μg

5.36 μgvs5.26 μg

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

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117%1762mg

Sodium

10.5%158mg

1762 mgvs158 mg

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

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25%2.74mg

Zinc

184%20.3mg

2.74 mgvs20.3 mg

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

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12.6%465g

Water

67%2472g

465 gvs2472 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 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Canned Kidney BeansVS Boiled Balsam-pear , Pods

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: