Comparing Nutrients in 14 ounces Squash Seed Kernels VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Squash Seed Kernels	Canned Kidney Beans	Recommended Dietary Allowance
Energy	76.5% 2219kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	201% 195g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	107% 34.4g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	484% 82g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.7% 42.5g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	10% 7.34g	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	0.82% 0.6g	0% 0g	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	% 0.52g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 7.34g	g per day for Men 19-50 years
Fiber	62.7% 24g	45% 17g	38g per day for Men 19-50 years
Protein	214% 120g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 19.8mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	22.6% 0.29mg	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	57.5% 230μg	35.7% 143μg	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	8.38% 7.54mg	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	57.7% 8.65mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	18.3% 183mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	592% 5.33mg	59.5% 0.54mg	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	438% 35mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	559% 2350mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	784% 18mg	29% 0.67mg	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	699% 4894mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	94% 3211mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	68% 37.3μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	282% 31mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.56% 20.8g	8.37% 310g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels have 2.4 times more Vitamin B1, 3 times more Vitamin B2, 12.1 times more Vitamin B3, 5.4 times more Vitamin B5, 1.9 times more Vitamin B6, 1.6 times more Vitamin B9, 1.6 times more Vitamin C, 109 times more Vitamin E and 1.8 times more Vitamin K than Canned All Types Kidney Beans.
• Both Dried Pumpkin And Squash Seed Kernels as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Pumpkin And Squash Seed Kernels have 1.4 times more Calcium, 9.9 times more Copper, 7.5 times more Iron, 21.9 times more Magnesium, 27 times more Manganese, 13.7 times more Phosphorus, 3.4 times more Potassium, 10.4 times more Selenium and 17 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 42.3 times more Sodium and 14.9 times more Water than Dried Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Pumpkin And Squash Seed Kernels have 6.7 times more Energy, 81.8 times more Fat, 61.4 times more Saturated Fat, 1.5 times more Omega 3, 195.4 times more Omega 6, 1.4 times more Fiber and 5.8 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Carbohydrate and 1.3 times more Sugars than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.