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

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin Pie Mix	4%	1%	95%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Canned Pumpkin Pie Mix	Canned Kidney Beans	Recommended Dietary Allowance
Energy	16.3% 472kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.08% 0.014g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	99% 37.6g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	8.83% 4.94g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin Pie Mix	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	209% 1882μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.54mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.17mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	26% 0.34mg	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	39.7% 159μg	41% 163μg	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	17.6% 16mg	6.05% 5.44mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin Pie Mix	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	16.8% 168mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	68% 0.61mg	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	60% 4.8mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	33% 0.76mg	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	29% 204mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	63% 943mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	8.76% 324g	9.57% 354g	3700g per day for Men 19-50 years

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

• Canned Pumpkin Pie Mix has 2.3 times more Vitamin B2, 8.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.9 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7.3 times more Vitamin B1 than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin Pie Mix and Canned All Types Kidney Beans have similar amounts of Vitamin B3 and Vitamin B9 per 1 lb.
• Both Canned Pumpkin Pie Mix as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Pumpkin Pie Mix has 2.4 times more Manganese and 1.2 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Copper, 1.7 times more Magnesium, 2 times more Phosphorus, 1.7 times more Potassium, 1.4 times more Sodium and 1.7 times more Zinc than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin Pie Mix and Canned All Types Kidney Beans have similar amounts of Calcium, Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Pumpkin Pie Mix has 1.2 times more Energy, 1.8 times more Carbohydrate and 1.9 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 20.5 times more Omega 3 and 4.8 times more Protein than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin Pie Mix as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.