Comparing Nutrients in 100 calories Boiled Red Kidney BeansVS Squash Seed Kernels
Weight per 100 calories
Boiled Red Kidney Beans
78.7g
Squash Seed Kernels
18g
Dried Pumpkin And Squash Seed Kernels have 4.4 times more energy per unit of mass than Boiled Red Kidney Beans, which is very high in comparison to other foods. Boiled Red Kidney Beans having average energy density.
Discover which food has more nutrients per 100 calories - Boiled Red Kidney Beans or Squash Seed Kernels?
Boiled Red Kidney Beans VS Squash Seed Kernels Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Boiled Red Kidney Beans or Squash Seed Kernels?
Lets compare vitamin content per 100 calories of Boiled Red Kidney Beans vs Squash Seed Kernels:
100 calories of Boiled Red Kidney Beans have 2.6 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B5, 3.7 times more Vitamin B6, 9.9 times more Vitamin B9 and 5.1 times more Vitamin K than Squash Seed Kernels.
While 100 kcal of Dried Pumpkin And Squash Seed Kernels contain 2 times more Vitamin B3 and 16.5 times more Vitamin E than Boiled Red Kidney Beans.
100 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
100 calories of Squash Seed Kernels have insufficient amounts of Vitamin B6 and Vitamin K
Both Boiled Red Kidney Beans as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Boiled Red Kidney Beans vs Squash Seed Kernels:
100 calories of Boiled Red Kidney Beans have 2.7 times more Calcium, 1.5 times more Iron and 2.2 times more Potassium than Squash Seed Kernels.
While 100 kcal of Dried Pumpkin And Squash Seed Kernels contain 1.3 times more Copper, 3 times more Magnesium, 2.2 times more Manganese, 2 times more Phosphorus, 1.8 times more Selenium and 1.7 times more Zinc than Boiled Red Kidney Beans.
100 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium
100 calories of Squash Seed Kernels lack sufficient amounts of Calcium
Comparison of macro-nutrients per 100 calories:
100 calories of Boiled Red Kidney Beans have 6.2 times more Omega 3, 9.4 times more Carbohydrate, 5.4 times more Fiber and 1.3 times more Protein than Squash Seed Kernels.
While 100 kcal of Dried Pumpkin And Squash Seed Kernels contain 22.3 times more Fat, 27.3 times more Saturated Fat and 44 times more Omega 6 than Boiled Red Kidney Beans.
Both Boiled Red Kidney Beans and Squash Seed Kernels offer comparable quantities of Energy per 100 calories.
100 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
100 calories of Squash Seed Kernels provide inadequate amounts of Omega 3 and Carbohydrate