Comparing Nutrients in 1 kilogram Pumpkin VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pumpkin	13%	3%	84%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Pumpkin	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	8.97% 260kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	175% 228g	130g per day for Men 19-50 years
Sugars	38% 27.6g	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	13% 5g	195% 74g	38g per day for Men 19-50 years
Protein	18% 10g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Pumpkin	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	473% 4260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.6% 2.98mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	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	40% 160μg	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	100% 90mg	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	9.17% 11μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	21% 210mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	269% 2.42mg	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	100% 8mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	54.3% 1.25mg	207% 4.77mg	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	63% 440mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	24.8% 916g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Pumpkin versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Pumpkin has more Vitamin A, 1.9 times more Vitamin B2, 1.4 times more Vitamin B5, 7.5 times more Vitamin C and 35.3 times more Vitamin E than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 3.2 times more Vitamin B1, 2 times more Vitamin B6, 8.1 times more Vitamin B9 and 7.6 times more Vitamin K than Raw Pumpkin.
• Both Pumpkin and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Pumpkin have insufficient amounts of Vitamin K
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Pumpkin as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Pumpkin has 1.4 times more Water than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.3 times more Calcium, 1.9 times more Copper, 3.7 times more Iron, 3.8 times more Magnesium, 3.8 times more Manganese, 3.2 times more Phosphorus, 4 times more Selenium and 3.3 times more Zinc than Raw Pumpkin.
• Both Pumpkin and Boiled Red Kidney Beans contain similar levels of Potassium per one kilogram.
• 1 kilogram of Pumpkin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pumpkin has 8.6 times more Sugars than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 4.9 times more Energy, 56 times more Omega 3, 3.5 times more Carbohydrate, 14.8 times more Fiber and 8.7 times more Protein than Raw Pumpkin.
• 1 kilogram of Pumpkin provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Pumpkin as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.