Comparing Nutrients in 100 calories Roasted Squash Seed Kernels VS Boiled Kidney Beans

Weight per 100 calories

• Roasted Squash Seed Kernels: 17.4g
• Boiled Kidney Beans: 78.7g

Roasted Squash Seed Kernels have 4.5 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Roasted Squash Seed Kernels or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Roasted Squash Seed Kernels	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.55g	0.41% 0.39g	97g per day for Men 19-50 years
Saturated Fat	4.65% 1.5g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	8.37% 0.13g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.97% 2.56g	14% 18g	130g per day for Men 19-50 years
Sugars	0.31% 0.22g	0.35% 0.25g	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	0.017% 0.012g	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	% 0.012g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	3% 1.13g	13.3% 5.04g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1% 0.012mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.82% 0.77mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	3.46% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.34% 0.017mg	7.27% 0.094mg	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	2.5% 9.93μg	25.6% 102μg	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	0.35% 0.31mg	1.05% 0.94mg	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	0.65% 0.098mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.65% 0.78μg	5.5% 6.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0.91% 9.06mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	19% 0.17mg	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	17.6% 1.4mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	7.87% 33mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	14.7% 0.34mg	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	29.2% 205mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	4.04% 137mg	9.38% 319mg	3400mg per day for Men 19-50 years
Selenium	2.98% 1.64μg	1.57% 0.87μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.14mg	0.052% 0.79mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	7.16% 0.79mg	11mg per day for Men 19-50 years
Water	0.01% 0.35g	1.42% 52.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Roasted Squash Seed Kernels vs Boiled Kidney Beans:

• Roasted Pumpkin And Squash Seed Kernels have 1.7 times more Vitamin B3 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B5, 5.4 times more Vitamin B6, 10.3 times more Vitamin B9, 3 times more Vitamin C and 8.4 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Roasted Squash Seed Kernels vs Boiled Kidney Beans:

• Roasted Pumpkin And Squash Seed Kernels have 1.3 times more Copper, 2.9 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus, 1.9 times more Selenium and 1.7 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3 times more Calcium, 2.3 times more Potassium and 149 times more Water than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Boiled All Types Kidney Beans have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Roasted Pumpkin And Squash Seed Kernels have 21.7 times more Fat, 25.9 times more Saturated Fat and 40.1 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.9 times more Omega 3, 7 times more Carbohydrate, 4.5 times more Fiber and 1.3 times more Protein than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Boiled All Types Kidney Beans have similar amounts of Energy per 100 kcal.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.