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Comparing Nutrients in 100 grams Boiled Kidney BeansVS Boiled White Gourd-flowered with Salt

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans
27%
3%
70%
Boiled White Gourd-flowered with Salt
16%
1%
83%
100 g ▼

Macro Nutrients

4.38%127kcal
Energy
0.45%13kcal
127 kcalvs13 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
0.52%0.5g
Fat
0.021%0.02g
0.5 gvs0.02 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.23%0.073g
Saturated Fat
0.006%0.002g
0.073 gvs0.002 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
10.6%0.17g
Omega 3
NA
0.17 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.64%0.11g
Omega 6
0.053%0.009g
0.11 gvs0.009 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17.5%23g
Carbohydrate
2.4%3.1g
23 gvs3.1 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
0.44%0.32g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.32 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

Find Legumes rich in Sucrose
17%6.4g
Fiber
3.16%1.2g
6.4 gvs1.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
15.5%8.67g
Protein
1.07%0.6g
8.67 gvs0.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
NA
RAE, retinol activity equivalents
0 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13.3%0.16mg
Vitamin B1
2.4%0.029mg
Thiamine
0.16 mgvs0.029 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.46%0.058mg
Vitamin B2
1.7%0.022mg
Riboflavin
0.058 mgvs0.022 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.6%0.58mg
Vitamin B3
2.44%0.39mg
Niacin, nicotinic acid, niacinamide
0.58 mgvs0.39 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
4.4%0.22mg
Vitamin B5
2.88%0.14mg
Pantothenic acid
0.22 mgvs0.14 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
9.23%0.12mg
Vitamin B6
2.92%0.038mg
Pyridoxine
0.12 mgvs0.038 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
32.5%130μg
Vitamin B9
1%4μg
Folates and Folic Acid
130 μgvs4 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes 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 .

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1.33%1.2mg
Vitamin C
9.44%8.5mg
Ascorbic acid
1.2 mgvs8.5 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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0.2%0.03mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.03 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7%8.4μg
Vitamin K
NA
Phytomenadione or phylloquinone
8.4 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.5%35mg
Calcium
2.4%24mg
35 mgvs24 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24%0.22mg
Copper
2.9%0.026mg
0.22 mgvs0.026 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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 Legumes rich in Fluoride
27.8%2.22mg
Iron
3.13%0.25mg
2.22 mgvs0.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10%42mg
Magnesium
2.6%11mg
42 mgvs11 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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18.7%0.43mg
Manganese
2.87%0.066mg
0.43 mgvs0.066 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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 Legumes rich in Molybdenum
19.7%138mg
Phosphorus
1.86%13mg
138 mgvs13 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
12%405mg
Potassium
5%170mg
405 mgvs170 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
2%1.1μg
Selenium
0.36%0.2μg
1.1 μgvs0.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.067%1mg
Sodium
16%238mg
1 mgvs238 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
9.1%1mg
Zinc
6.36%0.7mg
1 mgvs0.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
1.8%67g
Water
2.58%95g
67 gvs95 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Boiled White Gourd-flowered with Salt:
Comparing minerals per 100 grams for Boiled Kidney Beans vs Boiled White Gourd-flowered with Salt:
Comparison of macro-nutrients per 100 grams:



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