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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Canned Pumpkin Pie Mix	4%	1%	95%

Macro Nutrients

	California Red Kidney Beans	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Energy	51.6% 1497kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	0.08% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	92% 120g	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	297% 113g	99% 37.6g	38g per day for Men 19-50 years
Protein	197% 111g	8.83% 4.94g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	209% 1882μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	103% 5.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	55.5% 0.72mg	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	39.7% 159μg	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	17.6% 16mg	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

	California Red Kidney Beans	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Calcium	88.5% 885mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	34.3% 0.31mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	79% 1.8mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	63% 943mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	8.76% 324g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Canned Pumpkin Pie Mix 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 Pie Mix:

• 1 pound of California Red Kidney Beans has 33.1 times more Vitamin B1, 1.9 times more Vitamin B2, 5.5 times more Vitamin B3, 2.5 times more Vitamin B6, 11.3 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Pumpkin Pie Mix.
• While 1 lb of Canned Pumpkin Pie Mix contains more Vitamin A and 1.5 times more Vitamin B5 than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin A
• 1 pound of Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B1
• Both Raw California Red Kidney Beans as well as Canned Pumpkin Pie Mix 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 Pie Mix:

• 1 pound of California Red Kidney Beans has 5.3 times more Calcium, 16.2 times more Copper, 8.8 times more Iron, 10 times more Magnesium, 2.5 times more Manganese, 9 times more Phosphorus, 10.8 times more Potassium, 2.9 times more Selenium and 9.4 times more Zinc than Canned Pumpkin Pie Mix.
• While 1 lb of Canned Pumpkin Pie Mix contains 18.9 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 3.2 times more Energy, 21 times more Omega 3, 2.3 times more Carbohydrate, 3 times more Fiber and 22.4 times more Protein than Canned Pumpkin Pie Mix.
• 1 pound of Canned Pumpkin Pie Mix provide inadequate amounts of Omega 3 and Protein
• Both Raw California Red Kidney Beans as well as Canned Pumpkin Pie Mix provide inadequate amounts of Omega 6 in one pound.