Comparing Nutrients in 500 calories Boiled Waxgourd with SaltVS California Red Kidney Beans

Weight per 500 calories

Boiled Waxgourd with Salt

4546g

California Red Kidney Beans

152g

Raw California Red Kidney Beans have 30 times more energy per unit of mass than Boiled and Drained Waxgourd with Salt, which is high in comparison to other foods. Boiled Waxgourd with Salt having very low energy density.

Which food has more nutrients per 500 calories - Boiled Waxgourd with Salt or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Waxgourd with Salt

12%

14%

74%

California Red Kidney Beans

29%

70%

500 kcal ▼

Macro Nutrients

Boiled Waxgourd with Saltvs 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 .

Find Vegetables rich in Energy

9.37%9.1g

Fat

0.39%0.38g

9.1 gvs0.38 g

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

Find Vegetables rich in Fat

2.27%0.73g

Saturated Fat

0.17%0.055g

0.73 gvs0.055 g

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

Find Vegetables rich in Saturated Fat

Omega 3

7.95%0.13g

NA gvs0.13 g

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

Find Vegetables rich in Omega 3

23.5%4g

Omega 6

0.48%0.082g

4 gvs0.082 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

85.7%111g

Carbohydrate

69.7%91g

111 gvs91 g

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

Find Vegetables rich in Carbohydrate

74%53.6g

Sugars

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

53.6 gvsNA g

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

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

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

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

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

Find Vegetables rich in Sucrose

120%45.5g

Fiber

99%37.7g

45.5 gvs37.7 g

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

Find Vegetables rich in Fiber

32.5%18g

Protein

66%37g

18 gvs37 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Waxgourd with Saltvs California Red Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

129%1.55mg

Vitamin B1

66.8%0.8mg

Thiamine

1.55 mgvs0.8 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

3.5%0.045mg

Vitamin B2

25.5%0.33mg

Riboflavin

0.045 mgvs0.33 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

109%17.5mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

17.5 mgvs3.12 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

110%5.5mg

Vitamin B5

23.6%1.2mg

Pantothenic acid

5.5 mgvs1.2 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

112%1.45mg

Vitamin B6

46.3%0.6mg

Pyridoxine

1.45 mgvs0.6 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

45.5%182μg

Vitamin B9

149%597μg

Folates and Folic Acid

182 μgvs597 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

530%477mg

Vitamin C

7.58%6.8mg

Ascorbic acid

477 mgvs6.8 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

24.2%3.64mg

Vitamin E

Tocopherols and Tocotrienols

3.64 mgvsNA mg

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

Find Vegetables rich in Vitamin E

106%127μg

Vitamin K

Phytomenadione or phylloquinone

127 μgvsNA μg

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

Find Vegetables rich in Vitamin K

Minerals

Boiled Waxgourd with Saltvs California Red Kidney Beans

82%818mg

Calcium

29.5%295mg

818 mgvs295 mg

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

Find Vegetables rich in Calcium

111%1mg

Copper

185%1.67mg

1 mgvs1.67 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

216%17.3mg

Iron

177%14mg

17.3 mgvs14 mg

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

Find Vegetables rich in Iron

108%455mg

Magnesium

57.7%242mg

455 mgvs242 mg

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

Find Vegetables rich in Magnesium

111%2.55mg

Manganese

66%1.5mg

2.55 mgvs1.5 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

110%773mg

Phosphorus

87.7%614mg

773 mgvs614 mg

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

Find Vegetables rich in Phosphorus

6.7%227mg

Potassium

66.4%2258mg

227 mgvs2258 mg

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

Find Vegetables rich in Potassium

16.5%9.1μg

Selenium

8.8%4.85μg

9.1 μgvs4.85 μg

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

Find Vegetables rich in Selenium

1039%15591mg

Sodium

1.1%16.7mg

15591 mgvs16.7 mg

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

Find Vegetables rich in Sodium

244%27mg

Zinc

35%3.86mg

27 mgvs3.86 mg

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

Find Vegetables rich in Zinc

118%4366g

Water

0.48%18g

4366 gvs18 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Boiled Waxgourd with Salt vs California Red Kidney Beans:

Boiled and Drained Waxgourd with Salt has 1.9 times more Vitamin B1, 5.6 times more Vitamin B3, 4.7 times more Vitamin B5, 2.4 times more Vitamin B6 and 70 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 7.3 times more Vitamin B2 and 3.3 times more Vitamin B9 than Boiled and Drained Waxgourd with Salt.
Both Boiled and Drained Waxgourd with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Waxgourd with Salt vs California Red Kidney Beans:

Boiled and Drained Waxgourd with Salt has 2.8 times more Calcium, 1.2 times more Iron, 1.9 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Selenium, 935.5 times more Sodium, 6.9 times more Zinc and 245.3 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.7 times more Copper and 9.9 times more Potassium than Boiled and Drained Waxgourd with Salt.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Waxgourd with Salt has 24 times more Fat, 48.9 times more Omega 6, 1.2 times more Carbohydrate and 1.2 times more Fiber than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2 times more Protein than Boiled and Drained Waxgourd with Salt.
Both Boiled and Drained Waxgourd with Salt and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Waxgourd with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Waxgourd with SaltVS Boiled Young Winged Bean with SaltCalifornia Red Kidney BeansVS Boiled Young Winged Bean with SaltBoiled Waxgourd with SaltVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Boiled Waxgourd with SaltVS California Red Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Waxgourd with Salt or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: