Comparing Nutrients in 500 calories Boiled White Gourd-flowered with SaltVS Canned Kidney Beans

Weight per 500 calories

Boiled White Gourd-flowered with Salt

3846g

Canned Kidney Beans

595g

Canned All Types Kidney Beans have 6.5 times more energy per unit of mass than Boiled and Drained White Gourd-flowered with Salt, which is average in comparison to other foods. Boiled White Gourd-flowered with Salt having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled White Gourd-flowered with Salt

16%

83%

Canned Kidney Beans

25%

69%

500 kcal ▼

Macro Nutrients

Boiled White Gourd-flowered with Saltvs Canned 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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0.79%0.77g

Fat

3.7%3.57g

0.77 gvs3.57 g

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

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0.24%0.077g

Saturated Fat

2.62%0.84g

0.077 gvs0.84 g

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

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Omega 3

30.5%0.49g

NA gvs0.49 g

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

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2.04%0.35g

Omega 6

3.7%0.63g

0.35 gvs0.63 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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92%119g

Carbohydrate

66.4%86.3g

119 gvs86.3 g

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

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Sugars

15%11g

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

NA gvs11 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%11g

NA gvs11 g

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

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121%46g

Fiber

67.4%25.6g

46 gvs25.6 g

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

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41.2%23g

Protein

55.5%31g

23 gvs31 g

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

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Vitamins

Boiled White Gourd-flowered with Saltvs Canned Kidney Beans

Vitamin A

RAE, retinol activity equivalents

NA μgvsNA μg

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

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93%1.1mg

Vitamin B1

57.5%0.69mg

Thiamine

1.1 mgvs0.69 mg

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

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65%0.85mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.85 mgvs0.3 mg

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

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94%15mg

Vitamin B3

15.3%2.45mg

Niacin, nicotinic acid, niacinamide

15 mgvs2.45 mg

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

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111%5.54mg

Vitamin B5

16.4%0.82mg

Pantothenic acid

5.54 mgvs0.82 mg

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

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112%1.46mg

Vitamin B6

34%0.44mg

Pyridoxine

1.46 mgvs0.44 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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38.5%154μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

154 μgvs214 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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363%327mg

Vitamin C

7.94%7.14mg

Ascorbic acid

327 mgvs7.14 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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Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

NA mgvs0.12 mg

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

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Vitamin K

20.3%24.4μg

Phytomenadione or phylloquinone

NA μgvs24.4 μg

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

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Minerals

Boiled White Gourd-flowered with Saltvs Canned Kidney Beans

92%923mg

Calcium

20.2%202mg

923 mgvs202 mg

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

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111%1mg

Copper

89.3%0.8mg

1 mgvs0.8 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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120%9.6mg

Iron

87%6.96mg

9.6 mgvs6.96 mg

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

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101%423mg

Magnesium

38.3%161mg

423 mgvs161 mg

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

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110%2.54mg

Manganese

43.5%1mg

2.54 mgvs1 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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71.4%500mg

Phosphorus

76.5%536mg

500 mgvs536 mg

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

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192%6538mg

Potassium

41.5%1411mg

6538 mgvs1411 mg

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

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14%7.7μg

Selenium

9.74%5.36μg

7.7 μgvs5.36 μg

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

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610%9154mg

Sodium

117%1762mg

9154 mgvs1762 mg

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

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245%27mg

Zinc

25%2.74mg

27 mgvs2.74 mg

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

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99%3666g

Water

12.6%465g

3666 gvs465 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 White Gourd-flowered with Salt vs Canned Kidney Beans:

Boiled and Drained White Gourd-flowered with Salt has 1.6 times more Vitamin B1, 2.8 times more Vitamin B2, 6.1 times more Vitamin B3, 6.7 times more Vitamin B5, 3.3 times more Vitamin B6 and 45.8 times more Vitamin C than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.4 times more Vitamin B9 than Boiled and Drained White Gourd-flowered with Salt.
Both Boiled and Drained White Gourd-flowered with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled White Gourd-flowered with Salt vs Canned Kidney Beans:

Boiled and Drained White Gourd-flowered with Salt has 4.6 times more Calcium, 1.2 times more Copper, 1.4 times more Iron, 2.6 times more Magnesium, 2.5 times more Manganese, 4.6 times more Potassium, 1.4 times more Selenium, 5.2 times more Sodium, 9.8 times more Zinc and 7.9 times more Water than Canned All Types Kidney Beans.
Both Boiled and Drained White Gourd-flowered with Salt and Canned All Types Kidney Beans have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained White Gourd-flowered with Salt has 1.4 times more Carbohydrate and 1.8 times more Fiber than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.3 times more Protein than Boiled and Drained White Gourd-flowered with Salt.
Both Boiled and Drained White Gourd-flowered with Salt and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Boiled and Drained White Gourd-flowered with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled White Gourd-flowered with SaltVS Boiled Dishcloth Gourd with SaltCanned Kidney BeansVS Boiled Dishcloth Gourd with SaltBoiled White Gourd-flowered with SaltVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Boiled White Gourd-flowered with SaltVS Canned Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: