Comparing Nutrients in 500 calories Boiled Kidney BeansVS Boiled White Gourd-flowered with Salt

Weight per 500 calories

Boiled Kidney Beans

394g

Boiled White Gourd-flowered with Salt

3846g

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 500 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%

500 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Boiled White Gourd-flowered with Salt

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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2.03%1.97g

Fat

0.79%0.77g

1.97 gvs0.77 g

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

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0.9%0.29g

Saturated Fat

0.24%0.077g

0.29 gvs0.077 g

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

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42%0.67g

Omega 3

0.67 gvsNA g

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

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2.5%0.43g

Omega 6

2.04%0.35g

0.43 gvs0.35 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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69%89.8g

Carbohydrate

92%119g

89.8 gvs119 g

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

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1.74%1.26g

Sugars

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

1.26 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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66.3%25g

Fiber

121%46g

25 gvs46 g

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

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61%34g

Protein

41.2%23g

34 gvs23 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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52.5%0.63mg

Vitamin B1

93%1.1mg

Thiamine

0.63 mgvs1.1 mg

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

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17.6%0.23mg

Vitamin B2

65%0.85mg

Riboflavin

0.23 mgvs0.85 mg

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

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14.2%2.28mg

Vitamin B3

94%15mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs15 mg

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

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17.3%0.87mg

Vitamin B5

111%5.54mg

Pantothenic acid

0.87 mgvs5.54 mg

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

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36.3%0.47mg

Vitamin B6

112%1.46mg

Pyridoxine

0.47 mgvs1.46 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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128%512μg

Vitamin B9

38.5%154μg

Folates and Folic Acid

512 μgvs154 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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5.25%4.72mg

Vitamin C

363%327mg

Ascorbic acid

4.72 mgvs327 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

Tocopherols and Tocotrienols

0.12 mgvsNA mg

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

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27.6%33μg

Vitamin K

Phytomenadione or phylloquinone

33 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

13.8%138mg

Calcium

92%923mg

138 mgvs923 mg

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

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94%0.85mg

Copper

111%1mg

0.85 mgvs1 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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109%8.74mg

Iron

120%9.6mg

8.74 mgvs9.6 mg

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

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39.4%165mg

Magnesium

101%423mg

165 mgvs423 mg

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

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73.6%1.7mg

Manganese

110%2.54mg

1.7 mgvs2.54 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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77.6%543mg

Phosphorus

71.4%500mg

543 mgvs500 mg

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

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47%1594mg

Potassium

192%6538mg

1594 mgvs6538 mg

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

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7.87%4.33μg

Selenium

14%7.7μg

4.33 μgvs7.7 μg

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

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0.26%3.94mg

Sodium

610%9154mg

3.94 mgvs9154 mg

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

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35.8%3.94mg

Zinc

245%27mg

3.94 mgvs27 mg

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

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7.12%264g

Water

99%3666g

264 gvs3666 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 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Boiled Kidney BeansVS Boiled White Gourd-flowered with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Boiled White Gourd-flowered with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: