Comparing Nutrients in 100 calories Canned Kidney BeansVS White Gourd-flowered

Weight per 100 calories

Canned Kidney Beans

119g

White Gourd-flowered

714g

Canned Kidney Beans have 6 times more energy per 100g than White Gourd-flowered . It has average energy density when compared to other foods. Raw White Gourd-flowered having very low energy density.

Which food has more nutrients per 100 calories - Canned Kidney Beans or White Gourd-flowered ?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

White Gourd-flowered

15%

84%

100 kcal ▼

Macro Nutrients

Canned Kidney Beansvs White Gourd-flowered

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.74%0.71g

Fat

0.15%0.14g

0.71 gvs0.14 g

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

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0.52%0.17g

Saturated Fat

0.045%0.014g

0.17 gvs0.014 g

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

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6.1%0.098g

Omega 3

0.098 gvsNA g

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

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0.74%0.13g

Omega 6

0.38%0.064g

0.13 gvs0.064 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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13.3%17.3g

Carbohydrate

18.6%24.2g

17.3 gvs24.2 g

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

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3.04%2.2g

Sugars

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

2.2 gvsNA g

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

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0%0g

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]

0 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%2.2g

Sucrose

2.2 gvsNA g

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

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13.5%5.1g

Fiber

9.4%3.57g

5.1 gvs3.57 g

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

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11%6.2g

Protein

7.9%4.43g

6.2 gvs4.43 g

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

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Vitamins

Canned Kidney Beansvs White Gourd-flowered

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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11.5%0.14mg

Vitamin B1

17.3%0.21mg

Thiamine

0.14 mgvs0.21 mg

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

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4.67%0.061mg

Vitamin B2

12%0.16mg

Riboflavin

0.061 mgvs0.16 mg

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

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3.06%0.49mg

Vitamin B3

14.3%2.3mg

Niacin, nicotinic acid, niacinamide

0.49 mgvs2.3 mg

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

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3.3%0.16mg

Vitamin B5

21.7%1.1mg

Pantothenic acid

0.16 mgvs1.1 mg

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

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6.78%0.088mg

Vitamin B6

22%0.29mg

Pyridoxine

0.088 mgvs0.29 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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10.7%43μg

Vitamin B9

10.7%43μg

Folates and Folic Acid

43 μgvs43 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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1.6%1.43mg

Vitamin C

80%72mg

Ascorbic acid

1.43 mgvs72 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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0.16%0.024mg

Vitamin E

Tocopherols and Tocotrienols

0.024 mgvsNA mg

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

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4.07%4.9μg

Vitamin K

Phytomenadione or phylloquinone

4.9 μgvsNA μg

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

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Minerals

Canned Kidney Beansvs White Gourd-flowered

4.05%40.5mg

Calcium

18.6%186mg

40.5 mgvs186 mg

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

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18%0.16mg

Copper

20.6%0.19mg

0.16 mgvs0.19 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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17.4%1.4mg

Iron

18%1.43mg

1.4 mgvs1.43 mg

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

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7.65%32mg

Magnesium

18.7%78.6mg

32 mgvs78.6 mg

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

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8.7%0.2mg

Manganese

20.5%0.47mg

0.2 mgvs0.47 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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15.3%107mg

Phosphorus

13.3%93mg

107 mgvs93 mg

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

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8.3%282mg

Potassium

31.5%1071mg

282 mgvs1071 mg

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

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1.95%1.07μg

Selenium

2.6%1.43μg

1.07 μgvs1.43 μg

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

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23.5%352mg

Sodium

0.95%14.3mg

352 mgvs14.3 mg

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

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4.98%0.55mg

Zinc

45.5%5mg

0.55 mgvs5 mg

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

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2.5%93g

Water

18.4%682g

93 gvs682 g

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

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Lets compare vitamin content per 100 calories of Canned Kidney Beans vs White Gourd-flowered :

Raw White Gourd-flowered contains 1.5 times more Vitamin B1, 2.6 times more Vitamin B2, 4.7 times more Vitamin B3, 6.6 times more Vitamin B5, 3.2 times more Vitamin B6 and 50.5 times more Vitamin C than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw White Gourd-flowered have similar amounts of Vitamin B9 per 100 kcal.
Both Canned All Types Kidney Beans as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Kidney Beans vs White Gourd-flowered :

Canned All Types Kidney Beans have 24.7 times more Sodium than Raw White Gourd-flowered .
While Raw White Gourd-flowered contains 4.6 times more Calcium, 2.4 times more Magnesium, 2.4 times more Manganese, 3.8 times more Potassium, 1.3 times more Selenium, 9.1 times more Zinc and 7.3 times more Water than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw White Gourd-flowered have similar amounts of Copper, Iron and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned All Types Kidney Beans have 1.4 times more Fiber and 1.4 times more Protein than Raw White Gourd-flowered .
While Raw White Gourd-flowered contains 1.4 times more Carbohydrate than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Raw White Gourd-flowered have similar amounts of Energy per 100 kcal.
Both Canned All Types Kidney Beans as well as Raw White Gourd-flowered have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Kidney BeansVS California Red Kidney BeansWhite Gourd-flowered VS California Red Kidney BeansCanned Kidney BeansVS Boiled White Gourd-flowered White Gourd-flowered VS Boiled White Gourd-flowered

Compare Foods

Comparing Nutrients in 100 calories Canned Kidney BeansVS White Gourd-flowered

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Kidney Beans or White Gourd-flowered ?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: