Comparing Nutrients in 100 calories Pumpkin Flowers VS California Red Kidney Beans

Weight per 100 calories

• Pumpkin Flowers: 667g
• California Red Kidney Beans: 30.3g

Raw California Red Kidney Beans have 22 times more energy per unit of mass than Raw Pumpkin Flowers, which is high in comparison to other foods. Pumpkin Flowers having very low energy density.

Which food has more nutrients per 100 calories - Pumpkin Flowers or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Flowers	23%	4%	73%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pumpkin Flowers	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	0.83% 0.013g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.078% 0.013g	0.096% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	20% 7.55g	38g per day for Men 19-50 years
Protein	12.3% 6.87g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Flowers	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	72% 647μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.25% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	98% 393μg	30% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	207% 187mg	1.5% 1.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Flowers	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	26% 260mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	NA	37% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	58.3% 4.67mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	NA	13% 0.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	46.7% 327mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	34% 1153mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.67μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	2.22% 33.3mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	NA	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	17% 634g	0.096% 3.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Pumpkin Flowers vs California Red Kidney Beans:

• Raw Pumpkin Flowers have more Vitamin A, 1.7 times more Vitamin B1, 7.5 times more Vitamin B2, 7.4 times more Vitamin B3, 3.3 times more Vitamin B9 and 136.9 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw Pumpkin Flowers as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Pumpkin Flowers vs California Red Kidney Beans:

• Raw Pumpkin Flowers have 4.4 times more Calcium, 1.6 times more Iron, 3.3 times more Magnesium, 2.7 times more Phosphorus, 2.6 times more Potassium, 4.8 times more Selenium, 10 times more Sodium and 178.2 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 calories:

• Raw Pumpkin Flowers have 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.9 times more Omega 3 than Raw Pumpkin Flowers.
• Both Raw Pumpkin Flowers and Raw California Red Kidney Beans have similar amounts of Energy and Protein per 100 kcal.
• Both Raw Pumpkin Flowers as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.