Comparing Nutrients in 500 calories White Gourd-flowered VS California Red Kidney Beans

Weight per 500 calories

White Gourd-flowered

3571g

California Red Kidney Beans

152g

Raw California Red Kidney Beans have 23.6 times more energy per unit of mass than Raw White Gourd-flowered , which is high in comparison to other foods. White Gourd-flowered having very low energy density.

Which food has more nutrients per 500 calories - White Gourd-flowered or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

White Gourd-flowered

15%

84%

California Red Kidney Beans

29%

70%

500 kcal ▼

Macro Nutrients

White Gourd-flowered vs 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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0.74%0.71g

Fat

0.39%0.38g

0.71 gvs0.38 g

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

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0.22%0.071g

Saturated Fat

0.17%0.055g

0.071 gvs0.055 g

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

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Omega 3

7.95%0.13g

NA gvs0.13 g

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

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1.9%0.32g

Omega 6

0.48%0.082g

0.32 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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93%121g

Carbohydrate

69.7%91g

121 gvs91 g

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

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Sugars

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

NA 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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47%18g

Fiber

99%37.7g

18 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

White Gourd-flowered vs California Red Kidney Beans

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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86.3%1.04mg

Vitamin B1

66.8%0.8mg

Thiamine

1.04 mgvs0.8 mg

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

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60.4%0.79mg

Vitamin B2

25.5%0.33mg

Riboflavin

0.79 mgvs0.33 mg

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

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71.4%11.4mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

11.4 mgvs3.12 mg

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

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109%5.43mg

Vitamin B5

23.6%1.2mg

Pantothenic acid

5.43 mgvs1.2 mg

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

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110%1.43mg

Vitamin B6

46.3%0.6mg

Pyridoxine

1.43 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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53.6%214μg

Vitamin B9

149%597μg

Folates and Folic Acid

214 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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401%361mg

Vitamin C

7.58%6.8mg

Ascorbic acid

361 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

White Gourd-flowered vs California Red Kidney Beans

93%929mg

Calcium

29.5%295mg

929 mgvs295 mg

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

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103%0.93mg

Copper

185%1.67mg

0.93 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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89.3%7.14mg

Iron

177%14mg

7.14 mgvs14 mg

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

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94%393mg

Magnesium

57.7%242mg

393 mgvs242 mg

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

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102%2.36mg

Manganese

66%1.5mg

2.36 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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66.3%464mg

Phosphorus

87.7%614mg

464 mgvs614 mg

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

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158%5357mg

Potassium

66.4%2258mg

5357 mgvs2258 mg

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

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13%7.14μg

Selenium

8.8%4.85μg

7.14 μgvs4.85 μg

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

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4.76%71.4mg

Sodium

1.1%16.7mg

71.4 mgvs16.7 mg

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

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227%25mg

Zinc

35%3.86mg

25 mgvs3.86 mg

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

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92%3412g

Water

0.48%18g

3412 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 White Gourd-flowered vs California Red Kidney Beans:

Raw White Gourd-flowered has 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 3.7 times more Vitamin B3, 4.6 times more Vitamin B5, 2.4 times more Vitamin B6 and 52.9 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.8 times more Vitamin B9 than Raw White Gourd-flowered .
Both Raw White Gourd-flowered 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 White Gourd-flowered vs California Red Kidney Beans:

Raw White Gourd-flowered has 3.1 times more Calcium, 1.6 times more Magnesium, 1.6 times more Manganese, 2.4 times more Potassium, 1.5 times more Selenium, 6.5 times more Zinc and 191.7 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.8 times more Copper, 2 times more Iron and 1.3 times more Phosphorus than Raw White Gourd-flowered .

Comparison of macro-nutrients per 500 calories:

Raw White Gourd-flowered has 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.1 times more Fiber and 1.7 times more Protein than Raw White Gourd-flowered .
Both Raw White Gourd-flowered and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
Both Raw White Gourd-flowered as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

White Gourd-flowered VS Boiled White Gourd-flowered California Red Kidney BeansVS Boiled White Gourd-flowered White Gourd-flowered VS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories White Gourd-flowered VS California Red Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - White Gourd-flowered or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: