Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Roasted Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Roasted Squash Seed Kernels	19%	71%	10%

Macro Nutrients

	California Red Kidney Beans	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	114% 3300kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	506% 491g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	267% 85.4g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	1152% 196g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	113% 147g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 11.4g	g per day for Men 19-50 years
Fiber	655% 249g	171% 65g	38g per day for Men 19-50 years
Protein	435% 244g	533% 298g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	277% 44.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	NA	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	195% 1950mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	1009% 80.7mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	1310% 5500mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	1677% 11740mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	232% 7880mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	171% 94μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	695% 76.4mg	11mg per day for Men 19-50 years
Water	3.18% 118g	0.55% 20.3g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Roasted Squash Seed Kernels per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Roasted Squash Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Roasted Squash Seed Kernels:

• 1 kilogram of California Red Kidney Beans has 7.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 4 times more Vitamin B6, 6.9 times more Vitamin B9 and 2.5 times more Vitamin C than Roasted Squash Seed Kernels.
• While 1 kg of Roasted Pumpkin And Squash Seed Kernels contains 2.2 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Roasted Squash Seed Kernels:

• 1 kilogram of California Red Kidney Beans has 3.8 times more Calcium and 1.9 times more Potassium than Roasted Squash Seed Kernels.
• While 1 kg of Roasted Pumpkin And Squash Seed Kernels contains 3.4 times more Magnesium, 4.5 times more Manganese, 2.9 times more Phosphorus, 2.9 times more Selenium and 3 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Roasted Squash Seed Kernels contain similar levels of Copper and Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 4.1 times more Carbohydrate and 3.8 times more Fiber than Roasted Squash Seed Kernels.
• While 1 kg of Roasted Pumpkin And Squash Seed Kernels contains 1.7 times more Energy, 196.2 times more Fat, 237.3 times more Saturated Fat, 1.3 times more Omega 3 and 362.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Roasted Squash Seed Kernels offer comparable quantities of Protein per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6