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

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Squash Seed Kernels	California Red Kidney Beans	Recommended Dietary Allowance
Energy	193% 5590kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	506% 491g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	271% 86.6g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	1218% 207g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.4% 107g	460% 598g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	2.07% 1.5g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 11.3g	NA	g per day for Men 19-50 years
Fiber	158% 60g	655% 249g	38g per day for Men 19-50 years
Protein	540% 302g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	228% 2.73mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	312% 50mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	305% 3.97mg	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	145% 580μg	985% 3940μg	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	21% 19mg	50% 45mg	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	145% 22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	46% 460mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	1492% 13.4mg	1222% 11mg	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	1103% 88.2mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	1410% 5920mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	1975% 45.4mg	435% 10mg	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	1761% 12330mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	238% 8090mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	710% 78mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	1.4% 52.3g	3.18% 118g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Squash Seed Kernels has 2.4 times more Vitamin B3 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 2.8 times more Vitamin B6, 6.8 times more Vitamin B9 and 2.4 times more Vitamin C than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and California Red Kidney Beans provide similar amounts of Vitamin B5 per one kilogram.
• Both Dried Pumpkin And Squash Seed Kernels as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Squash Seed Kernels has 1.2 times more Copper, 3.7 times more Magnesium, 4.5 times more Manganese, 3 times more Phosphorus, 2.9 times more Selenium and 3.1 times more Zinc than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 4.2 times more Calcium and 1.8 times more Potassium than Dried Pumpkin And Squash Seed Kernels.
• Both Squash Seed Kernels and California Red Kidney Beans contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Squash Seed Kernels has 1.7 times more Energy, 196.2 times more Fat, 240.5 times more Saturated Fat, 1.4 times more Omega 3, 383.5 times more Omega 6 and 1.2 times more Protein than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 5.6 times more Carbohydrate and 4.2 times more Fiber than Dried Pumpkin And Squash Seed Kernels.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6