Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Roasted Whole Pumpkin And Squash Seeds with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%

Macro Nutrients

	Canned Kidney Beans	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Energy	29% 840kcal	154% 4460kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	200% 194g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	515% 87.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	413% 538g	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	484% 184g	38g per day for Men 19-50 years
Protein	93% 52.2g	331% 186g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	28.5% 0.37mg	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	22.5% 90μg	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	3.33% 3mg	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	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Calcium	34% 340mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	767% 6.9mg	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	414% 33mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	624% 2620mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	216% 4.96mg	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	131% 920mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	270% 9190mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	197% 2960mg	1694% 25410mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	936% 103mg	11mg per day for Men 19-50 years
Water	21% 780g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Roasted Whole Pumpkin And Squash Seeds with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Roasted Whole Pumpkin And Squash Seeds with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Canned Kidney Beans has 3.4 times more Vitamin B1, 1.4 times more Vitamin B3, 2.5 times more Vitamin B5, 2 times more Vitamin B6 and 4 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Canned Kidney Beans and Roasted Whole Pumpkin And Squash Seeds with Salt provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Canned All Types Kidney Beans as well as Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Kidney Beans has 17.3 times more Water than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While 1 kg of Roasted Whole Pumpkin And Squash Seeds with Salt contains 1.6 times more Calcium, 5.1 times more Copper, 2.8 times more Iron, 9.7 times more Magnesium, 3 times more Manganese, 3.9 times more Potassium, 8.6 times more Sodium and 22.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Roasted Whole Pumpkin And Squash Seeds with Salt contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Roasted Whole Pumpkin And Squash Seeds with Salt contains 5.3 times more Energy, 32.3 times more Fat, 26 times more Saturated Fat, 82.6 times more Omega 6, 3.7 times more Carbohydrate, 4.3 times more Fiber and 3.6 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Roasted Whole Pumpkin And Squash Seeds with Salt offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6