Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Boiled Pumpkin Flowers

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Pumpkin Flowers	24%	4%	72%

Macro Nutrients

	Boiled Kidney Beans	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Energy	17.4% 504kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	10% 13g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	13% 9.53g	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	67% 25.4g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	0% 0μg	38.4% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	15.3% 0.2mg	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	129% 516μg	40.7% 163μg	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	5.3% 4.76mg	22% 20mg	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	0.79% 0.12mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Calcium	14% 139mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	44% 0.4mg	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	110% 8.8mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	NA	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	78.2% 548mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	7.2% 266g	10.2% 378g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Boiled Pumpkin Flowers:

• Boiled All Types Kidney Beans have 8.9 times more Vitamin B1, 1.8 times more Vitamin B2, 1.9 times more Vitamin B3, 2.4 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin K than Boiled and Drained Pumpkin Flowers.
• While Boiled and Drained Pumpkin Flowers contain more Vitamin A and 4.2 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Boiled Pumpkin Flowers:

• Boiled All Types Kidney Beans have 2.2 times more Copper, 2.5 times more Iron, 1.7 times more Magnesium, 4.1 times more Phosphorus, 3.8 times more Potassium, 1.6 times more Selenium and 10 times more Zinc than Boiled and Drained Pumpkin Flowers.
• While Boiled and Drained Pumpkin Flowers contain 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Pumpkin Flowers have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 8.5 times more Energy, 85 times more Omega 3, 6.9 times more Carbohydrate, 7.1 times more Fiber and 8 times more Protein than Boiled and Drained Pumpkin Flowers.
• While Boiled and Drained Pumpkin Flowers contain 7.5 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.