Comparing Nutrients in 14 ounces Squash Seed Kernels VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Squash Seed Kernels	California Red Kidney Beans	Recommended Dietary Allowance
Energy	76.5% 2219kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	201% 195g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	107% 34.4g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	484% 82g	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	32.7% 42.5g	183% 237g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	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	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	260% 99g	38g per day for Men 19-50 years
Protein	214% 120g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	California Red 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	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 19.8mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	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	57.5% 230μg	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	8.38% 7.54mg	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	57.7% 8.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	18.3% 183mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	592% 5.33mg	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	438% 35mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	559% 2350mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	784% 18mg	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	699% 4894mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	94% 3211mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	68% 37.3μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	282% 31mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.56% 20.8g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Dried Pumpkin And Squash Seed Kernels have 2.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 2.8 times more Vitamin B6, 6.8 times more Vitamin B9 and 2.4 times more Vitamin C than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 14 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Raw California Red 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 California Red Kidney Beans:

• Dried Pumpkin And Squash Seed Kernels have 1.2 times more Copper, 3.7 times more Magnesium, 4.5 times more Manganese, 3 times more Phosphorus, 2.9 times more Selenium and 3.1 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.2 times more Calcium and 1.8 times more Potassium than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Raw California Red Kidney Beans have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Pumpkin And Squash Seed Kernels have 1.7 times more Energy, 196.2 times more Fat, 240.5 times more Saturated Fat, 1.4 times more Omega 3, 383.5 times more Omega 6 and 1.2 times more Protein than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.6 times more Carbohydrate and 4.2 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.