Comparing Nutrients in 1 kilogram Whole Roasted Squash Seeds VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Whole Roasted Squash Seeds	California Red Kidney Beans	Recommended Dietary Allowance
Energy	154% 4460kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	200% 194g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	115% 36.7g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	515% 87.6g	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	413% 538g	460% 598g	130g per day for Men 19-50 years
Sugars	NA	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	484% 184g	655% 249g	38g per day for Men 19-50 years
Protein	331% 186g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	22.5% 90μg	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	3.33% 3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	55% 550mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	767% 6.9mg	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	414% 33mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	624% 2620mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	216% 4.96mg	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	131% 920mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	270% 9190mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	936% 103mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	1.2% 45g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Whole Roasted Squash Seeds vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 15.6 times more Vitamin B1, 4.2 times more Vitamin B2, 7.2 times more Vitamin B3, 13.9 times more Vitamin B5, 10.7 times more Vitamin B6, 43.8 times more Vitamin B9 and 15 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Whole Roasted Squash Seeds vs California Red Kidney Beans:

• Roasted Whole Pumpkin And Squash Seeds have 1.6 times more Magnesium, 1.6 times more Sodium and 4 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.5 times more Calcium, 1.6 times more Copper, 2.8 times more Iron, 2 times more Manganese, 4.4 times more Phosphorus and 1.6 times more Potassium than Roasted Whole Pumpkin And Squash Seeds.

Comparison of macro-nutrients per 1 kilogram:

• Roasted Whole Pumpkin And Squash Seeds have 1.4 times more Energy, 77.6 times more Fat, 101.9 times more Saturated Fat and 162.2 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Fiber and 1.3 times more Protein than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds and Raw California Red Kidney Beans have similar amounts of Omega 3 and Carbohydrate per 1 kg.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.