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

Macros Ratio

	Protein	Fat	Carbs
Boiled Flowers Pumpkin with Salt	24%	4%	72%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Flowers Pumpkin with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	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	9.7% 12.6g	183% 237g	130g per day for Men 19-50 years
Sugars	13% 9.53g	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	9.4% 3.57g	260% 99g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Boiled Flowers Pumpkin with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	38.4% 345μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	40.7% 163μg	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	22% 20mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Flowers Pumpkin with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	14.7% 147mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	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	43.7% 3.5mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	NA	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	19.3% 135mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	92% 10mg	11mg per day for Men 19-50 years
Water	10.2% 378g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Flowers Pumpkin with Salt VS California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Flowers Pumpkin with Salt versus 14 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Boiled Flowers Pumpkin with Salt have more Vitamin A than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 29.4 times more Vitamin B1, 6.8 times more Vitamin B2, 6.6 times more Vitamin B3, 7.9 times more Vitamin B6 and 9.6 times more Vitamin B9 than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled Flowers Pumpkin with Salt and California Red Kidney Beans provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Boiled Flowers Pumpkin with Salt have insufficient amounts of Vitamin B1 and Vitamin B3
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Flowers Pumpkin with Salt have 22 times more Sodium and 8.1 times more Water than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 5.3 times more Calcium, 11 times more Copper, 10.6 times more Iron, 6.4 times more Magnesium, 11.9 times more Phosphorus, 14.1 times more Potassium, 3.6 times more Selenium and 25.5 times more Zinc than Boiled and Drained Flowers Pumpkin with Salt.
• 14 ounces of Boiled Flowers Pumpkin with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw California Red Kidney Beans contain 22 times more Energy, 42 times more Omega 3, 18.8 times more Carbohydrate, 27.7 times more Fiber and 22.4 times more Protein than Boiled and Drained Flowers Pumpkin with Salt.
• 14 ounces of Boiled Flowers Pumpkin with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.