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

Macros Ratio

	Protein	Fat	Carbs
Pumpkin	13%	3%	84%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pumpkin	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.56% 103kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 25.8g	68.4% 89g	130g per day for Men 19-50 years
Sugars	15% 11g	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	5.22% 2g	97% 37g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Pumpkin	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	188% 1691μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	31.8% 0.41mg	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	16% 63.5μg	73.4% 294μg	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	39.7% 35.7mg	5.3% 4.76mg	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	28% 4.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	127% 1.15mg	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	39.7% 3.18mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	55% 1.26mg	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	25% 175mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	9.83% 364g	7.18% 266g	3700g per day for Men 19-50 years

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

• Raw Pumpkin has more Vitamin A, 1.8 times more Vitamin B2, 1.4 times more Vitamin B5 and 7.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.6 times more Vitamin B1, 1.7 times more Vitamin B6 and 4.6 times more Vitamin B9 than Raw Pumpkin.
• Both Raw Pumpkin and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Pumpkin as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Pumpkin has 1.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.1 times more Calcium, 2.3 times more Copper, 3.7 times more Iron, 4 times more Magnesium, 2.5 times more Manganese, 3.1 times more Phosphorus, 4 times more Selenium and 2.7 times more Zinc than Raw Pumpkin.
• Both Raw Pumpkin and Boiled California Red Kidney Beans have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled California Red Kidney Beans contain 4.8 times more Energy, 10.7 times more Omega 3, 3.4 times more Carbohydrate, 18.6 times more Fiber and 9.1 times more Protein than Raw Pumpkin.
• Both Raw Pumpkin as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.