Comparing Nutrients in 1 pound California Red Kidney Beans VS Pumpkin

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Pumpkin	13%	3%	84%

Macro Nutrients

	California Red Kidney Beans	Pumpkin	Recommended Dietary Allowance
Energy	51.6% 1497kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	0.053% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	22.7% 29.5g	130g per day for Men 19-50 years
Sugars	NA	17.3% 12.5g	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	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	197% 111g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Pumpkin	Recommended Dietary Allowance
Vitamin A	0% 0μg	215% 1932μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	21.3% 0.28mg	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	18% 72.6μg	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	45.4% 41mg	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	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Pumpkin	Recommended Dietary Allowance
Calcium	88.5% 885mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	64% 0.58mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	24.7% 0.57mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	45.4% 1542mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11.2% 415g	3700g per day for Men 19-50 years

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

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

• 1 pound of California Red Kidney Beans has 10.6 times more Vitamin B1, 2 times more Vitamin B2, 3.4 times more Vitamin B3, 2.6 times more Vitamin B5, 6.5 times more Vitamin B6 and 24.6 times more Vitamin B9 than Pumpkin.
• While 1 lb of Raw Pumpkin contains more Vitamin A and 2 times more Vitamin C than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Raw Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of California Red Kidney Beans has 9.3 times more Calcium, 8.7 times more Copper, 11.7 times more Iron, 13.3 times more Magnesium, 8 times more Manganese, 9.2 times more Phosphorus, 4.4 times more Potassium, 10.7 times more Selenium and 8 times more Zinc than Pumpkin.
• While 1 lb of Raw Pumpkin contains 7.8 times more Water than Raw California Red Kidney Beans.
• 1 pound of Pumpkin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 12.7 times more Energy, 28 times more Omega 3, 9.2 times more Carbohydrate, 49.8 times more Fiber and 24.4 times more Protein than Pumpkin.
• 1 pound of Pumpkin provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw California Red Kidney Beans as well as Raw Pumpkin provide inadequate amounts of Omega 6 in one pound.