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Comparing Nutrients in 100 calories Whole Roasted Squash SeedsVS Boiled Kidney Beans

Weight per 100 calories

Whole Roasted Squash Seeds
22.4g
Boiled Kidney Beans
78.7g

Whole Roasted Squash Seeds have 3.5 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 - Whole Roasted Squash Seeds or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Whole Roasted Squash Seeds
16%
38%
46%
Boiled Kidney Beans
27%
3%
70%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
4.5%4.35g
Fat
0.41%0.39g
4.35 gvs0.39 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
2.57%0.82g
Saturated Fat
0.18%0.057g
0.82 gvs0.057 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
1.08%0.017g
Omega 3
8.37%0.13g
0.017 gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11.6%1.96g
Omega 6
0.5%0.085g
1.96 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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9.27%12g
Carbohydrate
14%18g
12 gvs18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
NA
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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NA
Fructose
NA
≤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 .

Find Nuts and Seeds rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

Find Nuts and Seeds rich in Sucrose
11%4.13g
Fiber
13.3%5.04g
4.13 gvs5.04 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
7.43%4.16g
Protein
12%6.83g
4.16 gvs6.83 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0.075%0.67μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0.67 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
0.64%0.008mg
Vitamin B1
10.5%0.13mg
Thiamine
0.008 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
0.9%0.012mg
Vitamin B2
3.5%0.046mg
Riboflavin
0.012 mgvs0.046 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
0.4%0.064mg
Vitamin B3
2.84%0.46mg
Niacin, nicotinic acid, niacinamide
0.064 mgvs0.46 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
0.25%0.013mg
Vitamin B5
3.46%0.17mg
Pantothenic acid
0.013 mgvs0.17 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
0.64%0.008mg
Vitamin B6
7.27%0.094mg
Pyridoxine
0.008 mgvs0.094 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
0.5%2μg
Vitamin B9
25.6%102μg
Folates and Folic Acid
2 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 .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0.075%0.067mg
Vitamin C
1.05%0.94mg
Ascorbic acid
0.067 mgvs0.94 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 .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
NA
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 .

Find Nuts and Seeds rich in Vitamin E
NA
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

1.23%12.3mg
Calcium
2.76%27.6mg
12.3 mgvs27.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17%0.15mg
Copper
19%0.17mg
0.15 mgvs0.17 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
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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9.28%0.74mg
Iron
22%1.75mg
0.74 mgvs1.75 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14%58.7mg
Magnesium
7.87%33mg
58.7 mgvs33 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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4.84%0.11mg
Manganese
14.7%0.34mg
0.11 mgvs0.34 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
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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2.95%20.6mg
Phosphorus
15.5%109mg
20.6 mgvs109 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
6.06%206mg
Potassium
9.38%319mg
206 mgvs319 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
NA
Selenium
1.57%0.87μg
NA μgvs0.87 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.27%4.04mg
Sodium
0.052%0.79mg
4.04 mgvs0.79 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
21%2.3mg
Zinc
7.16%0.79mg
2.3 mgvs0.79 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.027%1g
Water
1.42%52.7g
1 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 Whole Roasted Squash Seeds vs Boiled Kidney Beans:
Comparing minerals per 100 calories for Whole Roasted Squash Seeds vs Boiled Kidney Beans:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: