Comparing Nutrients in 1 kilogram Roasted Squash Seed Kernels VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Roasted Squash Seed Kernels	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	198% 5740kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	506% 491g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	267% 85.4g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	114% 148g	130g per day for Men 19-50 years
Sugars	17.8% 13g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 11.4g	% 18.5g	g per day for Men 19-50 years
Fiber	171% 65g	113% 43g	38g per day for Men 19-50 years
Protein	533% 298g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Canned Red Kidney Beans with Liquids	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.3mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	61.5% 0.8mg	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	57.5% 230μg	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	8.9% 8mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	52% 520mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	1417% 12.8mg	163% 1.47mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	1310% 5500mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	1952% 45mg	127% 2.9mg	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	151% 1060mg	700mg per day for Men 19-50 years
Potassium	232% 7880mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	695% 76.4mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	0.55% 20.3g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Squash Seed Kernels VS Canned Red Kidney Beans with Liquids per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Squash Seed Kernels vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Roasted Squash Seed Kernels has 2.2 times more Vitamin B2, 9 times more Vitamin B3, 4.4 times more Vitamin B5, 1.3 times more Vitamin B6, 2.5 times more Vitamin B9, 2.3 times more Vitamin C and 28 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.5 times more Vitamin B1 than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E
• Both Roasted Pumpkin And Squash Seed Kernels as well as Canned Red Kidney Beans Solids and Liquids 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 Canned Red Kidney Beans with Liquids:

• 1 kilogram of Roasted Squash Seed Kernels has 1.8 times more Calcium, 8.7 times more Copper, 6.5 times more Iron, 18.3 times more Magnesium, 15.4 times more Manganese, 11.1 times more Phosphorus, 3 times more Potassium, 8.5 times more Selenium and 12.3 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 14.2 times more Sodium and 38.4 times more Water than Roasted Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Squash Seed Kernels has 7.1 times more Energy, 136.3 times more Fat, 68.4 times more Saturated Fat, 2.2 times more Omega 3, 236 times more Omega 6, 1.5 times more Fiber and 5.7 times more Protein than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.4 times more Sugars than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Canned Red Kidney Beans with Liquids offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6