Nutrient Comparison: Pumpkin VS Red Kidney Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Pumpkin versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Pumpkin vs Red Kidney Beans:
- 14 ounces of Pumpkin have more Vitamin A, 2 times more Vitamin C and 5 times more Vitamin E than Red Kidney Beans.
- While 14 oz of Raw Red Kidney Beans contain 12.2 times more Vitamin B1, 2 times more Vitamin B2, 3.5 times more Vitamin B3, 2.6 times more Vitamin B5, 6.5 times more Vitamin B6, 24.6 times more Vitamin B9 and 5.1 times more Vitamin K than Raw Pumpkin.
- 14 ounces of Pumpkin have insufficient amounts of Vitamin K
- 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
- Both Raw Pumpkin as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Pumpkin vs Red Kidney Beans:
- 14 ounces of Pumpkin have 7.8 times more Water than Red Kidney Beans.
- While 14 oz of Raw Red Kidney Beans contain 4 times more Calcium, 5.5 times more Copper, 8.4 times more Iron, 11.5 times more Magnesium, 8.9 times more Manganese, 9.2 times more Phosphorus, 4 times more Potassium, 10.7 times more Selenium and 8.7 times more Zinc than Raw Pumpkin.
- 14 ounces of Pumpkin lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Pumpkin have 1.3 times more Sugars than Red Kidney Beans.
- While 14 oz of Raw Red Kidney Beans contain 13 times more Energy, 119.3 times more Omega 3, 9.4 times more Carbohydrate, 30.4 times more Fiber and 22.5 times more Protein than Raw Pumpkin.
- 14 ounces of Pumpkin provide inadequate amounts of Energy, Omega 3, Fiber and Protein
- Both Raw Pumpkin as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.