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

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Roasted Squash Seed Kernels	Red Kidney Beans	Recommended Dietary Allowance
Energy	89.8% 2604kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	229% 222g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	121% 38.8g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	523% 89g	6.1% 1.03g	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	214% 278g	130g per day for Men 19-50 years
Sugars	8.07% 5.85g	13% 9.53g	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	181% 69g	38g per day for Men 19-50 years
Protein	242% 135g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	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	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	60% 9.57mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Red Kidney Beans	Recommended Dietary Allowance
Calcium	23.6% 236mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	643% 5.8mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	594% 2495mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	885% 20.4mg	219% 5.04mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	105% 3574mg	181% 6164mg	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	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	315% 34.7mg	115% 12.7mg	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

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

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

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

• 1 pound of Roasted Squash Seed Kernels has 2.1 times more Vitamin B3 and 2.7 times more Vitamin E than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 8.7 times more Vitamin B1, 1.4 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 Squash Seed Kernels and Red Kidney Beans provide similar amounts of Vitamin K per one pound.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Roasted Pumpkin And Squash Seed Kernels as well as Raw Red Kidney Beans 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 Red Kidney Beans:

• 1 pound of Roasted Squash Seed Kernels has 1.8 times more Copper, 1.2 times more Iron, 4 times more Magnesium, 4 times more Manganese, 2.9 times more Phosphorus, 2.9 times more Selenium and 2.7 times more Zinc than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.6 times more Calcium and 1.7 times more Potassium than Roasted Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Squash Seed Kernels has 1.7 times more Energy, 46.3 times more Fat, 55.5 times more Saturated Fat, 85.9 times more Omega 6 and 1.3 times more Protein than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 3.2 times more Omega 3, 4.2 times more Carbohydrate, 1.6 times more Sugars and 2.3 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6