Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Canned Kidney Beans	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	29% 840kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	506% 491g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	267% 85.4g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	1152% 196g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	113% 147g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	17.8% 13g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 11.4g	g per day for Men 19-50 years
Fiber	113% 43g	171% 65g	38g per day for Men 19-50 years
Protein	93% 52.2g	533% 298g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	277% 44.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	77% 1mg	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	143% 570μg	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	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	1.33% 0.2mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	34% 340mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	1417% 12.8mg	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	1009% 80.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	1310% 5500mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	1952% 45mg	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	1677% 11740mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	232% 7880mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	171% 94μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	695% 76.4mg	11mg per day for Men 19-50 years
Water	21% 780g	0.55% 20.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Canned All Types Kidney Beans have 1.7 times more Vitamin B1 than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 2.9 times more Vitamin B2, 10.8 times more Vitamin B3, 4.1 times more Vitamin B5, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9, 1.5 times more Vitamin C and 28 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Vitamin K per 1 kg.
• Both Canned All Types Kidney Beans as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Canned All Types Kidney Beans have 38.4 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 1.5 times more Calcium, 9.4 times more Copper, 6.9 times more Iron, 20.4 times more Magnesium, 26.7 times more Manganese, 13 times more Phosphorus, 3.3 times more Potassium, 10.4 times more Selenium and 16.6 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 1.4 times more Sugars than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 6.8 times more Energy, 81.8 times more Fat, 60.6 times more Saturated Fat, 1.4 times more Omega 3, 184.8 times more Omega 6, 1.5 times more Fiber and 5.7 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Carbohydrate per 1 kg.
• Both Canned All Types Kidney Beans as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.