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

Macros Ratio

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

Macro Nutrients

	Roasted Squash Seed Kernels	California Red Kidney Beans	Recommended Dietary Allowance
Energy	89.8% 2604kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	229% 222g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	121% 38.8g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	523% 89g	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	51.3% 66.7g	209% 271g	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	297% 113g	38g per day for Men 19-50 years
Protein	242% 135g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	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	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	64.6% 259μg	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	9.07% 8.16mg	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	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	23.6% 236mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	643% 5.8mg	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	458% 36.6mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	594% 2495mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	885% 20.4mg	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	761% 5325mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	105% 3574mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	77.5% 42.6μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	315% 34.7mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• Roasted Pumpkin And Squash Seed Kernels have 2.2 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 4 times more Vitamin B6, 6.9 times more Vitamin B9 and 2.5 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Raw 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 California Red Kidney Beans:

• Roasted Pumpkin And Squash Seed Kernels have 3.4 times more Magnesium, 4.5 times more Manganese, 2.9 times more Phosphorus, 2.9 times more Selenium, 1.6 times more Sodium and 3 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.8 times more Calcium and 1.9 times more Potassium than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Raw California Red Kidney Beans have similar amounts of Copper and Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Roasted Pumpkin And Squash Seed Kernels have 1.7 times more Energy, 196.2 times more Fat, 237.3 times more Saturated Fat, 1.3 times more Omega 3, 362.8 times more Omega 6 and 1.2 times more Protein than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.1 times more Carbohydrate and 3.8 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.