Comparing Nutrients in 14 ounces California Red Kidney Beans VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	California Red Kidney Beans	Squash Seed Kernels	Recommended Dietary Allowance
Energy	45% 1310kcal	76.5% 2219kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	107% 34.4g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	484% 82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	32.7% 42.5g	130g per day for Men 19-50 years
Sugars	NA	7.66% 5.56g	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	0.82% 0.6g	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	% 0.52g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	260% 99g	62.7% 24g	38g per day for Men 19-50 years
Protein	173% 97g	214% 120g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	124% 19.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	43.7% 0.57mg	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	391% 1564μg	57.5% 230μg	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	20% 18mg	8.38% 7.54mg	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	57.7% 8.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	77.4% 774mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	592% 5.33mg	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	464% 37mg	438% 35mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	559% 2350mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	784% 18mg	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	230% 1607mg	699% 4894mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	94% 3211mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	282% 31mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.56% 20.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Squash Seed Kernels:

• Raw California Red Kidney Beans have 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 2.8 times more Vitamin B6, 6.8 times more Vitamin B9 and 2.4 times more Vitamin C than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 2.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dried Pumpkin And Squash Seed Kernels have similar amounts of Vitamin B5 per 14 oz.
• Both Raw California Red Kidney Beans as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Squash Seed Kernels:

• Raw California Red Kidney Beans have 4.2 times more Calcium and 1.8 times more Potassium than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 3.7 times more Magnesium, 4.5 times more Manganese, 3 times more Phosphorus, 2.9 times more Selenium and 3.1 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dried Pumpkin And Squash Seed Kernels have similar amounts of Copper and Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 5.6 times more Carbohydrate and 4.2 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 1.7 times more Energy, 196.2 times more Fat, 240.5 times more Saturated Fat, 1.4 times more Omega 3 and 383.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dried Pumpkin And Squash Seed Kernels have similar amounts of Protein per 14 oz.
• Both Raw California Red Kidney Beans as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.