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

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Squash Seed Kernels	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	76.5% 2219kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	201% 195g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	107% 34.4g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	484% 82g	2.52% 0.43g	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	69.6% 90g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	1.75% 1.27g	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	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	% 0.52g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	62.7% 24g	67% 25.4g	38g per day for Men 19-50 years
Protein	214% 120g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 19.8mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	36.6% 0.48mg	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	129% 516μg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	18.3% 183mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	592% 5.33mg	95% 0.86mg	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	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	559% 2350mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	784% 18mg	74.2% 1.7mg	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	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	94% 3211mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	68% 37.3μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	282% 31mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.56% 20.8g	7.2% 266g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels have 1.7 times more Vitamin B1, 2.6 times more Vitamin B2, 8.6 times more Vitamin B3, 3.4 times more Vitamin B5, 1.6 times more Vitamin C and 72.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B9 than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 and Vitamin K per 14 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Pumpkin And Squash Seed Kernels have 1.3 times more Calcium, 6.2 times more Copper, 4 times more Iron, 14.1 times more Magnesium, 10.6 times more Manganese, 8.9 times more Phosphorus, 2 times more Potassium, 8.5 times more Selenium and 7.8 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 12.8 times more Water than Dried Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Pumpkin And Squash Seed Kernels have 4.4 times more Energy, 98.1 times more Fat, 118.6 times more Saturated Fat, 191.8 times more Omega 6, 4.4 times more Sugars and 3.5 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Omega 3 and 2.1 times more Carbohydrate than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Boiled All Types Kidney Beans have similar amounts of Fiber per 14 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.