Comparing Nutrients in 1 kilogram Canned Pumpkin VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Pumpkin	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	11.7% 340kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.2% 81g	175% 228g	130g per day for Men 19-50 years
Sugars	45.5% 33g	4.4% 3.2g	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	76.3% 29g	168% 64g	38g per day for Men 19-50 years
Protein	19.6% 11g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	864% 7780μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	92% 1.2mg	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	30% 120μg	325% 1300μg	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	46.7% 42mg	13.3% 12mg	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	70.7% 10.6mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	133% 160μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	26% 260mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	240% 2.16mg	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	174% 14mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	64.8% 1.5mg	187% 4.3mg	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	50% 350mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	60.6% 2060mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	91% 10mg	11mg per day for Men 19-50 years
Water	24.3% 900g	18% 669g	3700g per day for Men 19-50 years

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

• Canned Pumpkin no Salt has more Vitamin A, 1.8 times more Vitamin B5, 3.5 times more Vitamin C, 35.3 times more Vitamin E and 1.9 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.7 times more Vitamin B1, 1.6 times more Vitamin B3, 2.1 times more Vitamin B6 and 10.8 times more Vitamin B9 than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 1 kg.
• Both Canned Pumpkin no Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Pumpkin vs Boiled Kidney Beans:

• Canned Pumpkin no Salt has 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Calcium, 2 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 2.9 times more Manganese, 3.9 times more Phosphorus, 2 times more Potassium, 2.8 times more Selenium and 5.9 times more Zinc than Canned Pumpkin no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Canned Pumpkin no Salt has 10.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.7 times more Energy, 21.3 times more Omega 3, 2.8 times more Carbohydrate, 2.2 times more Fiber and 7.9 times more Protein than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.