Comparing Nutrients in 14 ounces Boiled Pumpkin VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Pumpkin	California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	183% 237g	130g per day for Men 19-50 years
Sugars	11.4% 8.26g	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	11.5% 4.37g	260% 99g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	127% 1143μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	121% 1.58mg	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	8.93% 35.7μg	391% 1564μg	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	20.7% 18.7mg	20% 18mg	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	21% 3.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	485% 4.37mg	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	28.3% 2.26mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	173% 3.97mg	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	17% 119mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	92% 10mg	11mg per day for Men 19-50 years
Water	10% 372g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pumpkin has more Vitamin A than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 17.1 times more Vitamin B1, 2.8 times more Vitamin B2, 5 times more Vitamin B3, 3.9 times more Vitamin B5, 9 times more Vitamin B6 and 43.8 times more Vitamin B9 than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin and Raw California Red Kidney Beans have similar amounts of Vitamin C per 14 oz.
• Both Boiled and Drained Pumpkin as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Pumpkin has 8 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 13 times more Calcium, 12.1 times more Copper, 16.4 times more Iron, 17.8 times more Magnesium, 11.2 times more Manganese, 13.5 times more Phosphorus, 6.5 times more Potassium, 16 times more Selenium and 11.1 times more Zinc than Boiled and Drained Pumpkin.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans contain 16.5 times more Energy, 42 times more Omega 3, 12.2 times more Carbohydrate, 22.6 times more Fiber and 33.8 times more Protein than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.