Comparing Nutrients in 100 calories Boiled White Gourd-flowered with SaltVS Canned Kidney Beans

Weight per 100 calories

Boiled White Gourd-flowered with Salt

769g

Canned Kidney Beans

119g

Canned All Types Kidney Beans have 6.5 times more energy per unit of mass than Boiled and Drained White Gourd-flowered with Salt, which is average in comparison to other foods. Boiled White Gourd-flowered with Salt having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled White Gourd-flowered with Salt

16%

83%

Canned Kidney Beans

25%

69%

100 kcal ▼

Macro Nutrients

Boiled White Gourd-flowered with Saltvs Canned Kidney Beans

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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0.16%0.15g

Fat

0.74%0.71g

0.15 gvs0.71 g

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

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0.048%0.015g

Saturated Fat

0.52%0.17g

0.015 gvs0.17 g

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

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Omega 3

6.1%0.098g

NA gvs0.098 g

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

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0.41%0.069g

Omega 6

0.74%0.13g

0.069 gvs0.13 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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18.3%24g

Carbohydrate

13.3%17.3g

24 gvs17.3 g

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

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Sugars

3.04%2.2g

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

NA gvs2.2 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%2.2g

NA gvs2.2 g

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

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24.3%9.23g

Fiber

13.5%5.1g

9.23 gvs5.1 g

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

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8.24%4.6g

Protein

11%6.2g

4.6 gvs6.2 g

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

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Vitamins

Boiled White Gourd-flowered with Saltvs Canned Kidney Beans

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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18.6%0.22mg

Vitamin B1

11.5%0.14mg

Thiamine

0.22 mgvs0.14 mg

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

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13%0.17mg

Vitamin B2

4.67%0.061mg

Riboflavin

0.17 mgvs0.061 mg

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

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18.8%3mg

Vitamin B3

3.06%0.49mg

Niacin, nicotinic acid, niacinamide

3 mgvs0.49 mg

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

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22%1.1mg

Vitamin B5

3.3%0.16mg

Pantothenic acid

1.1 mgvs0.16 mg

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

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22.5%0.29mg

Vitamin B6

6.78%0.088mg

Pyridoxine

0.29 mgvs0.088 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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7.7%30.8μg

Vitamin B9

10.7%43μg

Folates and Folic Acid

30.8 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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72.6%65.4mg

Vitamin C

1.6%1.43mg

Ascorbic acid

65.4 mgvs1.43 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

0.16%0.024mg

Tocopherols and Tocotrienols

NA mgvs0.024 mg

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

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Vitamin K

4.07%4.9μg

Phytomenadione or phylloquinone

NA μgvs4.9 μg

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

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Minerals

Boiled White Gourd-flowered with Saltvs Canned Kidney Beans

18.5%185mg

Calcium

4.05%40.5mg

185 mgvs40.5 mg

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

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22.2%0.2mg

Copper

18%0.16mg

0.2 mgvs0.16 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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24%1.92mg

Iron

17.4%1.4mg

1.92 mgvs1.4 mg

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

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20%84.6mg

Magnesium

7.65%32mg

84.6 mgvs32 mg

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

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22%0.51mg

Manganese

8.7%0.2mg

0.51 mgvs0.2 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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14.3%100mg

Phosphorus

15.3%107mg

100 mgvs107 mg

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

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38.5%1308mg

Potassium

8.3%282mg

1308 mgvs282 mg

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

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2.8%1.54μg

Selenium

1.95%1.07μg

1.54 μgvs1.07 μg

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

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122%1831mg

Sodium

23.5%352mg

1831 mgvs352 mg

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

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49%5.4mg

Zinc

4.98%0.55mg

5.4 mgvs0.55 mg

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

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20%733g

Water

2.5%93g

733 gvs93 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 Boiled White Gourd-flowered with Salt vs Canned Kidney Beans:

Boiled and Drained White Gourd-flowered with Salt has 1.6 times more Vitamin B1, 2.8 times more Vitamin B2, 6.1 times more Vitamin B3, 6.7 times more Vitamin B5, 3.3 times more Vitamin B6 and 45.8 times more Vitamin C than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.4 times more Vitamin B9 than Boiled and Drained White Gourd-flowered with Salt.
Both Boiled and Drained White Gourd-flowered with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Boiled and Drained White Gourd-flowered with Salt has 4.6 times more Calcium, 1.2 times more Copper, 1.4 times more Iron, 2.6 times more Magnesium, 2.5 times more Manganese, 4.6 times more Potassium, 1.4 times more Selenium, 5.2 times more Sodium, 9.8 times more Zinc and 7.9 times more Water than Canned All Types Kidney Beans.
Both Boiled and Drained White Gourd-flowered with Salt and Canned All Types Kidney Beans have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained White Gourd-flowered with Salt has 1.4 times more Carbohydrate and 1.8 times more Fiber than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.3 times more Protein than Boiled and Drained White Gourd-flowered with Salt.
Both Boiled and Drained White Gourd-flowered with Salt and Canned All Types Kidney Beans have similar amounts of Energy per 100 kcal.
Both Boiled and Drained White Gourd-flowered with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled White Gourd-flowered with SaltVS Boiled Dishcloth Gourd with SaltCanned Kidney BeansVS Boiled Dishcloth Gourd with SaltBoiled White Gourd-flowered with SaltVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Boiled White Gourd-flowered with SaltVS Canned Kidney Beans

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: