Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Pumpkin Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Pumpkin Leaves	49%	14%	37%

Macro Nutrients

	Boiled Kidney Beans	Pumpkin Leaves	Recommended Dietary Allowance
Energy	43.8% 1270kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	6.47% 2.07g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	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	175% 228g	18% 23.3g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	168% 64g	NA	38g per day for Men 19-50 years
Protein	155% 86.7g	56.3% 31.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	108% 970μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	78.3% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Pumpkin Leaves	Recommended Dietary Allowance
Calcium	35% 350mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	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	278% 22mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	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	197% 1380mg	149% 1040mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	128% 4360mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	18% 2mg	11mg per day for Men 19-50 years
Water	18% 669g	25% 929g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.7 times more Vitamin B1, 5.2 times more Vitamin B5 and 3.6 times more Vitamin B9 than Raw Pumpkin Leaves.
• While Raw Pumpkin Leaves contain more Vitamin A, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B6 and 9.2 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled 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 Boiled Kidney Beans vs Pumpkin Leaves:

• Boiled All Types Kidney Beans have 1.6 times more Copper, 1.2 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Selenium and 5 times more Zinc than Raw Pumpkin Leaves.
• While Raw Pumpkin Leaves contain 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Pumpkin Leaves have similar amounts of Calcium, Iron, Magnesium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 6.7 times more Energy, 14.2 times more Omega 3, 9.8 times more Carbohydrate and 2.8 times more Protein than Raw Pumpkin Leaves.
• Both Boiled All Types Kidney Beans as well as Raw Pumpkin Leaves have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.