Comparing Nutrients in 1 pound California Red Kidney Beans VS Canned Pumpkin

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Canned Pumpkin	11%	6%	83%

Macro Nutrients

	California Red Kidney Beans	Canned Pumpkin	Recommended Dietary Allowance
Energy	51.6% 1497kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	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	209% 271g	28.2% 36.7g	130g per day for Men 19-50 years
Sugars	NA	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	297% 113g	34.6% 13g	38g per day for Men 19-50 years
Protein	197% 111g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	California Red 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	200% 2.4mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	NA	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	60.5% 72.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Canned Pumpkin	Recommended Dietary Allowance
Calcium	88.5% 885mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	530% 42.4mg	79% 6.3mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	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	262% 1837mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11% 408g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Canned Pumpkin per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Canned Pumpkin to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of California Red Kidney Beans has 22 times more Vitamin B1, 4.1 times more Vitamin B2, 5.6 times more Vitamin B3, 2 times more Vitamin B5, 7.1 times more Vitamin B6 and 32.8 times more Vitamin B9 than Canned Pumpkin.
• While 1 lb of Canned Pumpkin no Salt contains more Vitamin A than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Canned Pumpkin provide similar amounts of Vitamin C per one pound.
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of California Red Kidney Beans has 7.5 times more Calcium, 10.3 times more Copper, 6.7 times more Iron, 7 times more Magnesium, 6.7 times more Manganese, 11.6 times more Phosphorus, 7.2 times more Potassium, 8 times more Selenium and 15 times more Zinc than Canned Pumpkin.
• While 1 lb of Canned Pumpkin no Salt contains 7.7 times more Water than Raw California Red Kidney Beans.
• 1 pound of Canned Pumpkin lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 9.7 times more Energy, 10.5 times more Omega 3, 7.4 times more Carbohydrate, 8.6 times more Fiber and 22.2 times more Protein than Canned Pumpkin.
• 1 pound of Canned Pumpkin provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw California Red Kidney Beans as well as Canned Pumpkin no Salt provide inadequate amounts of Omega 6 in one pound.