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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Canned Pumpkin Pie Mix	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	209% 1882μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.54mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.17mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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

	Canned Pumpkin Pie Mix	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	16.8% 168mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	554% 5mg	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	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	197% 4.54mg	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	262% 1837mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	63% 943mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	8.76% 324g	1.44% 53.3g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Pumpkin Pie Mix has more Vitamin A and 1.5 times more Vitamin B5 than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 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.
• 1 pound of Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B1
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Canned Pumpkin Pie Mix as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Pumpkin Pie Mix has 18.9 times more Sodium than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 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.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw California Red Kidney Beans contains 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 Canned Pumpkin Pie Mix as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.