Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Canned Kidney Beans	Pumpkin Leaves	Recommended Dietary Allowance
Energy	29% 840kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	6.47% 2.07g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	18% 23.3g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	NA	38g per day for Men 19-50 years
Protein	93% 52.2g	56.3% 31.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	NA	108% 970μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	78.3% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	159% 2.07mg	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	90% 360μg	90% 360μg	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	13.3% 12mg	122% 110mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	34% 340mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	148% 1.33mg	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	146% 11.7mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	154% 3.55mg	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	129% 900mg	149% 1040mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	128% 4360mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	21% 780g	25% 929g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Pumpkin Leaves:

• Canned All Types Kidney Beans have 1.2 times more Vitamin B1 and 3.3 times more Vitamin B5 than Raw Pumpkin Leaves.
• While Raw Pumpkin Leaves contain 2.5 times more Vitamin B2, 2.2 times more Vitamin B3, 2.8 times more Vitamin B6 and 9.2 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Pumpkin Leaves have similar amounts of Vitamin B9 per 1 kg.
• Both Canned All Types Kidney Beans as well as Raw Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Pumpkin Leaves:

• Canned All Types Kidney Beans have 26.9 times more Sodium and 2.3 times more Zinc than Raw Pumpkin Leaves.
• While Raw Pumpkin Leaves contain 1.9 times more Iron, 1.4 times more Magnesium, 2.1 times more Manganese and 1.8 times more Potassium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Pumpkin Leaves have similar amounts of Calcium, Copper, Phosphorus, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 4.4 times more Energy, 6.8 times more Omega 3, 6.2 times more Carbohydrate and 1.7 times more Protein than Raw Pumpkin Leaves.
• Both Canned All Types Kidney Beans as well as Raw Pumpkin Leaves have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.