Comparing Nutrients in 1 pound Boiled Kidney Beans VS Canned Pumpkin

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned Pumpkin	11%	6%	83%

Macro Nutrients

	Boiled Kidney Beans	Canned Pumpkin	Recommended Dietary Allowance
Energy	20% 576kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	28.2% 36.7g	130g per day for Men 19-50 years
Sugars	2% 1.45g	20.6% 15g	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	76.4% 29g	34.6% 13g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned Pumpkin	Recommended Dietary Allowance
Vitamin A	0% 0μg	392% 3529μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	19.5% 0.25mg	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	147% 590μg	13.6% 54.4μg	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	6.05% 5.44mg	21% 19mg	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	0.91% 0.14mg	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	60.5% 72.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Pumpkin	Recommended Dietary Allowance
Calcium	16% 159mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	54% 0.49mg	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	126% 10mg	79% 6.3mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	29.4% 0.68mg	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	89.4% 626mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11% 408g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Canned Pumpkin:

• Boiled All Types Kidney Beans have 6.7 times more Vitamin B1, 1.6 times more Vitamin B3, 2.1 times more Vitamin B6 and 10.8 times more Vitamin B9 than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains more Vitamin A, 1.8 times more Vitamin B5, 3.5 times more Vitamin C, 35.3 times more Vitamin E and 1.9 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Pumpkin no Salt have similar amounts of Vitamin B2 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Canned Pumpkin:

• Boiled All Types Kidney Beans have 1.3 times more Calcium, 2 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 2.9 times more Manganese, 3.9 times more Phosphorus, 2 times more Potassium, 2.8 times more Selenium and 5.9 times more Zinc than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains 1.3 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 3.7 times more Energy, 21.3 times more Omega 3, 2.8 times more Carbohydrate, 2.2 times more Fiber and 7.9 times more Protein than Canned Pumpkin no Salt.
• While Canned Pumpkin no Salt contains 10.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Canned Pumpkin no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.