Comparing Nutrients in 1 pound Roasted Squash Seed Kernels VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Roasted Squash Seed Kernels	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	89.8% 2604kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	229% 222g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	121% 38.8g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	523% 89g	2.2% 0.38g	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	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	8.07% 5.85g	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	0.44% 0.32g	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	% 0.32g	% 0g	g per day for Men 19-50 years
Sucrose	% 5.17g	% 8.4g	g per day for Men 19-50 years
Fiber	77.6% 29.5g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	242% 135g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Canned Red Kidney Beans with Liquids	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	28% 0.36mg	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	26% 104μg	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	4.03% 3.63mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	23.6% 236mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	643% 5.8mg	74% 0.67mg	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	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	594% 2495mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	885% 20.4mg	57.4% 1.3mg	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	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	105% 3574mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	77.5% 42.6μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	315% 34.7mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Squash Seed Kernels VS Canned Red Kidney Beans with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Squash Seed Kernels versus 1 lb of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Roasted Squash Seed Kernels has 2.2 times more Vitamin B2, 9 times more Vitamin B3, 4.4 times more Vitamin B5, 1.3 times more Vitamin B6, 2.5 times more Vitamin B9, 2.3 times more Vitamin C and 28 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 1.5 times more Vitamin B1 than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin K per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E
• Both Roasted Pumpkin And Squash Seed Kernels as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Squash Seed Kernels vs Canned Red Kidney Beans with Liquids:

• 1 pound of Roasted Squash Seed Kernels has 1.8 times more Calcium, 8.7 times more Copper, 6.5 times more Iron, 18.3 times more Magnesium, 15.4 times more Manganese, 11.1 times more Phosphorus, 3 times more Potassium, 8.5 times more Selenium and 12.3 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 14.2 times more Sodium and 38.4 times more Water than Roasted Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Squash Seed Kernels has 7.1 times more Energy, 136.3 times more Fat, 68.4 times more Saturated Fat, 2.2 times more Omega 3, 236 times more Omega 6, 1.5 times more Fiber and 5.7 times more Protein than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 1.4 times more Sugars than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Canned Red Kidney Beans with Liquids offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6