Comparing Nutrients in 100 calories California Red Kidney BeansVS Boiled White Gourd-flowered with Salt

Weight per 100 calories

California Red Kidney Beans

30.3g

Boiled White Gourd-flowered with Salt

769g

California Red Kidney Beans have 25.4 times more energy per 100g than Boiled White Gourd-flowered with Salt. It has high energy density when compared to other foods. Boiled and Drained White Gourd-flowered with Salt having very low energy density.

Which food has more nutrients per 100 calories - California Red Kidney Beans or Boiled White Gourd-flowered with Salt?

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Boiled White Gourd-flowered with Salt

16%

83%

100 kcal ▼

Macro Nutrients

California Red Kidney Beansvs Boiled White Gourd-flowered with Salt

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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0.078%0.076g

Fat

0.16%0.15g

0.076 gvs0.15 g

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

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0.034%0.011g

Saturated Fat

0.048%0.015g

0.011 gvs0.015 g

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

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1.6%0.025g

Omega 3

0.025 gvsNA g

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

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0.096%0.016g

Omega 6

0.41%0.069g

0.016 gvs0.069 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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14%18g

Carbohydrate

18.3%24g

18 gvs24 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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20%7.55g

Fiber

24.3%9.23g

7.55 gvs9.23 g

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

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13%7.4g

Protein

8.24%4.6g

7.4 gvs4.6 g

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

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Vitamins

California Red Kidney Beansvs Boiled White Gourd-flowered with Salt

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

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

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13.4%0.16mg

Vitamin B1

18.6%0.22mg

Thiamine

0.16 mgvs0.22 mg

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

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5.1%0.066mg

Vitamin B2

13%0.17mg

Riboflavin

0.066 mgvs0.17 mg

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

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3.9%0.62mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

0.62 mgvs3 mg

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

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4.73%0.24mg

Vitamin B5

22%1.1mg

Pantothenic acid

0.24 mgvs1.1 mg

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

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9.25%0.12mg

Vitamin B6

22.5%0.29mg

Pyridoxine

0.12 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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30%119μg

Vitamin B9

7.7%30.8μg

Folates and Folic Acid

119 μgvs30.8 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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1.5%1.36mg

Vitamin C

72.6%65.4mg

Ascorbic acid

1.36 mgvs65.4 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

California Red Kidney Beansvs Boiled White Gourd-flowered with Salt

5.9%59mg

Calcium

18.5%185mg

59 mgvs185 mg

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

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37%0.33mg

Copper

22.2%0.2mg

0.33 mgvs0.2 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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35.4%2.83mg

Iron

24%1.92mg

2.83 mgvs1.92 mg

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

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11.5%48.5mg

Magnesium

20%84.6mg

48.5 mgvs84.6 mg

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

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13%0.3mg

Manganese

22%0.51mg

0.3 mgvs0.51 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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17.5%123mg

Phosphorus

14.3%100mg

123 mgvs100 mg

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

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13.3%452mg

Potassium

38.5%1308mg

452 mgvs1308 mg

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

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1.76%0.97μg

Selenium

2.8%1.54μg

0.97 μgvs1.54 μg

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

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0.22%3.33mg

Sodium

122%1831mg

3.33 mgvs1831 mg

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

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7.02%0.77mg

Zinc

49%5.4mg

0.77 mgvs5.4 mg

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

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0.096%3.56g

Water

20%733g

3.56 gvs733 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 California Red Kidney Beans vs Boiled White Gourd-flowered with Salt:

Raw California Red Kidney Beans have 3.9 times more Vitamin B9 than Boiled and Drained White Gourd-flowered with Salt.
While Boiled and Drained White Gourd-flowered with Salt contains 1.4 times more Vitamin B1, 2.6 times more Vitamin B2, 4.8 times more Vitamin B3, 4.7 times more Vitamin B5, 2.4 times more Vitamin B6 and 47.9 times more Vitamin C than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for California Red Kidney Beans vs Boiled White Gourd-flowered with Salt:

Raw California Red Kidney Beans have 1.7 times more Copper, 1.5 times more Iron and 1.2 times more Phosphorus than Boiled and Drained White Gourd-flowered with Salt.
While Boiled and Drained White Gourd-flowered with Salt contains 3.1 times more Calcium, 1.7 times more Magnesium, 1.7 times more Manganese, 2.9 times more Potassium, 1.6 times more Selenium, 549.2 times more Sodium, 7 times more Zinc and 205.9 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 calories:

Raw California Red Kidney Beans have 1.6 times more Protein than Boiled and Drained White Gourd-flowered with Salt.
While Boiled and Drained White Gourd-flowered with Salt contains 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Boiled and Drained White Gourd-flowered with Salt have similar amounts of Energy and Fiber per 100 kcal.
Both Raw California Red Kidney Beans as well as Boiled and Drained White Gourd-flowered with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

California Red Kidney BeansVS Boiled California Red Kidney BeansBoiled White Gourd-flowered with SaltVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled Dishcloth Gourd with SaltBoiled White Gourd-flowered with SaltVS Boiled Dishcloth Gourd with Salt

Compare Foods

Comparing Nutrients in 100 calories California Red Kidney BeansVS Boiled White Gourd-flowered with Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - California Red Kidney Beans or Boiled White Gourd-flowered with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: