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

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Roasted Squash Seed Kernels	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	198% 5740kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	506% 491g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	267% 85.4g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	172% 224g	130g per day for Men 19-50 years
Sugars	17.8% 13g	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	0.97% 0.7g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 11.4g	NA	g per day for Men 19-50 years
Fiber	171% 65g	245% 93g	38g per day for Men 19-50 years
Protein	533% 298g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.3mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	143% 570μg	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	20% 18mg	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	37.3% 5.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	52% 520mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	1417% 12.8mg	321% 2.9mg	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	1009% 80.7mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	1310% 5500mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	1952% 45mg	138% 3.18mg	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	1677% 11740mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	232% 7880mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	695% 76.4mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	0.55% 20.3g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Roasted Squash Seed Kernels has 2.4 times more Vitamin B2, 8.2 times more Vitamin B3, 2.6 times more Vitamin B5 and 1.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.8 times more Vitamin B1 and 1.3 times more Vitamin B9 than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Boiled California Red Kidney Beans provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Roasted Pumpkin And Squash Seed Kernels as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Roasted Squash Seed Kernels has 4.4 times more Copper, 2.7 times more Iron, 11.5 times more Magnesium, 14.1 times more Manganese, 8.6 times more Phosphorus, 1.9 times more Potassium, 7.8 times more Selenium and 8.9 times more Zinc than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.3 times more Calcium than Roasted Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Squash Seed Kernels has 4.6 times more Energy, 545 times more Fat, 610.3 times more Saturated Fat, 3.5 times more Omega 3, 979.5 times more Omega 6 and 3.3 times more Protein than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.5 times more Carbohydrate and 1.4 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6