Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Whole Roasted Squash Seeds

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Whole Roasted Squash Seeds	16%	38%	46%

Macro Nutrients

	California Red Kidney Beans	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Energy	114% 3300kcal	154% 4460kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	200% 194g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	460% 598g	413% 538g	130g per day for Men 19-50 years
Sugars	NA	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	655% 249g	484% 184g	38g per day for Men 19-50 years
Protein	435% 244g	331% 186g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Whole Roasted Squash Seeds	Recommended Dietary Allowance
Calcium	195% 1950mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	414% 33mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	624% 2620mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	131% 920mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	270% 9190mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	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	936% 103mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Whole Roasted Squash Seeds per 1 kg

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

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

• 1 kilogram of California Red Kidney Beans has 15.6 times more Vitamin B1, 4.2 times more Vitamin B2, 7.2 times more Vitamin B3, 13.9 times more Vitamin B5, 10.7 times more Vitamin B6, 43.8 times more Vitamin B9 and 15 times more Vitamin C than Whole Roasted Squash Seeds.
• 1 kilogram of Whole Roasted Squash Seeds have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Raw California Red Kidney Beans as well as Roasted Whole Pumpkin And Squash Seeds 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 Whole Roasted Squash Seeds:

• 1 kilogram of California Red Kidney Beans has 3.5 times more Calcium, 1.6 times more Copper, 2.8 times more Iron, 2 times more Manganese, 4.4 times more Phosphorus and 1.6 times more Potassium than Whole Roasted Squash Seeds.
• While 1 kg of Roasted Whole Pumpkin And Squash Seeds contains 1.6 times more Magnesium and 4 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 1.4 times more Fiber and 1.3 times more Protein than Whole Roasted Squash Seeds.
• While 1 kg of Roasted Whole Pumpkin And Squash Seeds contains 1.4 times more Energy, 77.6 times more Fat, 101.9 times more Saturated Fat and 162.2 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Whole Roasted Squash Seeds offer comparable quantities of Omega 3 and Carbohydrate per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6