Comparing Nutrients in 100 calories PummeloVS Boiled Kidney Beans

Weight per 100 calories

Pummelo

263g

Boiled Kidney Beans

78.7g

Boiled All Types Kidney Beans have 3.3 times more energy per unit of mass than Raw Pummelo, which is average in comparison to other foods. Pummelo having low energy density.

Which food has more nutrients per 100 calories - Pummelo or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Pummelo

92%

Boiled Kidney Beans

27%

70%

100 kcal ▼

Macro Nutrients

Pummelovs Boiled 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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0.11%0.11g

Fat

0.41%0.39g

0.11 gvs0.39 g

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

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Saturated Fat

0.18%0.057g

NA gvs0.057 g

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

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Omega 3

8.37%0.13g

NA gvs0.13 g

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

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Omega 6

0.5%0.085g

NA gvs0.085 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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19.5%25.3g

Carbohydrate

14%18g

25.3 gvs18 g

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

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Sugars

0.35%0.25g

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

NA gvs0.25 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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6.93%2.63g

Fiber

13.3%5.04g

2.63 gvs5.04 g

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

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3.57%2g

Protein

12%6.83g

2 gvs6.83 g

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

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Vitamins

Pummelovs Boiled 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 .

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7.46%0.089mg

Vitamin B1

10.5%0.13mg

Thiamine

0.089 mgvs0.13 mg

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

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5.47%0.071mg

Vitamin B2

3.5%0.046mg

Riboflavin

0.071 mgvs0.046 mg

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

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3.6%0.58mg

Vitamin B3

2.84%0.46mg

Niacin, nicotinic acid, niacinamide

0.58 mgvs0.46 mg

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

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Vitamin B5

3.46%0.17mg

Pantothenic acid

NA mgvs0.17 mg

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

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7.3%0.095mg

Vitamin B6

7.27%0.094mg

Pyridoxine

0.095 mgvs0.094 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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Vitamin B9

25.6%102μg

Folates and Folic Acid

NA μgvs102 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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178%161mg

Vitamin C

1.05%0.94mg

Ascorbic acid

161 mgvs0.94 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA 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

5.5%6.6μg

Phytomenadione or phylloquinone

NA μgvs6.6 μg

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

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Minerals

Pummelovs Boiled Kidney Beans

1.05%10.5mg

Calcium

2.76%27.6mg

10.5 mgvs27.6 mg

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

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14%0.13mg

Copper

19%0.17mg

0.13 mgvs0.17 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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3.6%0.29mg

Iron

22%1.75mg

0.29 mgvs1.75 mg

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

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3.76%15.8mg

Magnesium

7.87%33mg

15.8 mgvs33 mg

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

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1.95%0.045mg

Manganese

14.7%0.34mg

0.045 mgvs0.34 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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6.4%44.7mg

Phosphorus

15.5%109mg

44.7 mgvs109 mg

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

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16.7%568mg

Potassium

9.38%319mg

568 mgvs319 mg

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

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Selenium

1.57%0.87μg

NA μgvs0.87 μg

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

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0.18%2.63mg

Sodium

0.052%0.79mg

2.63 mgvs0.79 mg

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

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1.9%0.21mg

Zinc

7.16%0.79mg

0.21 mgvs0.79 mg

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

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6.34%234g

Water

1.42%52.7g

234 gvs52.7 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 Pummelo vs Boiled Kidney Beans:

Raw Pummelo has 1.6 times more Vitamin B2, 1.3 times more Vitamin B3 and 169.9 times more Vitamin C than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B1 than Raw Pummelo.
Both Raw Pummelo and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 100 kcal.
Both Raw Pummelo as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Pummelo vs Boiled Kidney Beans:

Raw Pummelo has 1.8 times more Potassium and 4.4 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.6 times more Calcium, 1.3 times more Copper, 6 times more Iron, 2.1 times more Magnesium, 7.6 times more Manganese, 2.4 times more Phosphorus and 3.7 times more Zinc than Raw Pummelo.

Comparison of macro-nutrients per 100 calories:

Raw Pummelo has 1.4 times more Carbohydrate than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.9 times more Fiber and 3.4 times more Protein than Raw Pummelo.
Both Raw Pummelo and Boiled All Types Kidney Beans have similar amounts of Energy per 100 kcal.
Both Raw Pummelo as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

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Compare Foods

Comparing Nutrients in 100 calories PummeloVS Boiled Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Pummelo or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: