Comparing Nutrients in 1 kilogram Pumpkin VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pumpkin	13%	3%	84%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Pumpkin	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	8.97% 260kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	168% 219g	130g per day for Men 19-50 years
Sugars	38% 27.6g	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	13% 5g	245% 93g	38g per day for Men 19-50 years
Protein	18% 10g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Pumpkin	Boiled Royal 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	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.6% 2.98mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	80% 1.04mg	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	185% 740μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	21% 210mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	291% 2.62mg	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	346% 27.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	54.3% 1.25mg	111% 2.55mg	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	63% 440mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	111% 3780mg	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	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	82% 9mg	11mg per day for Men 19-50 years
Water	24.8% 916g	18% 670g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Pumpkin versus 1 kg of Boiled Royal 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 Royal Red Kidney Beans:

• 1 kilogram of Pumpkin has more Vitamin A, 1.6 times more Vitamin B2, 1.4 times more Vitamin B5 and 7.5 times more Vitamin C than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 1.9 times more Vitamin B1, 1.7 times more Vitamin B6 and 4.6 times more Vitamin B9 than Raw Pumpkin.
• Both Pumpkin and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Pumpkin as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Pumpkin has 1.4 times more Water than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 2.1 times more Calcium, 2.1 times more Copper, 3.5 times more Iron, 3.5 times more Magnesium, 2 times more Manganese, 3.2 times more Phosphorus, 4 times more Selenium and 2.8 times more Zinc than Raw Pumpkin.
• Both Pumpkin and Boiled Royal 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 kg of Boiled Royal Red Kidney Beans contains 4.7 times more Energy, 19 times more Omega 3, 3.4 times more Carbohydrate, 18.6 times more Fiber and 9.5 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 Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.