Comparing Nutrients in 1 pound Roasted Squash Seed Kernels VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Roasted Squash Seed Kernels	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	89.8% 2604kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	229% 222g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	121% 38.8g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	523% 89g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.3% 66.7g	78% 102g	130g per day for Men 19-50 years
Sugars	8.07% 5.85g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 5.17g	NA	g per day for Men 19-50 years
Fiber	77.6% 29.5g	111% 42g	38g per day for Men 19-50 years
Protein	242% 135g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	36.3% 0.47mg	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	64.6% 259μg	84% 336μg	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	9.07% 8.16mg	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	17% 2.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	23.6% 236mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	643% 5.8mg	146% 1.3mg	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	458% 36.6mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	594% 2495mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	885% 20.4mg	62.7% 1.44mg	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	761% 5325mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	105% 3574mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	77.5% 42.6μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	315% 34.7mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Squash Seed Kernels vs Boiled California Red Kidney Beans:

• Roasted Pumpkin And Squash Seed Kernels have 2.4 times more Vitamin B2, 8.2 times more Vitamin B3, 2.6 times more Vitamin B5 and 1.5 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.8 times more Vitamin B1 and 1.3 times more Vitamin B9 than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Boiled California Red Kidney Beans have similar amounts of Vitamin B6 per 1 lb.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Squash Seed Kernels vs Boiled California Red Kidney Beans:

• Roasted Pumpkin And Squash Seed Kernels have 4.4 times more Copper, 2.7 times more Iron, 11.5 times more Magnesium, 14.1 times more Manganese, 8.6 times more Phosphorus, 1.9 times more Potassium, 7.8 times more Selenium, 4.5 times more Sodium and 8.9 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Calcium and 33 times more Water than Roasted Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Roasted Pumpkin And Squash Seed Kernels have 4.6 times more Energy, 545 times more Fat, 610.3 times more Saturated Fat, 3.5 times more Omega 3, 979.5 times more Omega 6 and 3.3 times more Protein than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.5 times more Carbohydrate and 1.4 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.