Comparing Nutrients in 1 pound Roasted Whole Pumpkin And Squash Seeds with Salt VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Roasted Whole Pumpkin And Squash Seeds with Salt	Red Kidney Beans	Recommended Dietary Allowance
Energy	69.8% 2023kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	91% 88g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	52% 16.6g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	234% 39.7g	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	188% 244g	214% 278g	130g per day for Men 19-50 years
Sugars	NA	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	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	220% 83.5g	181% 69g	38g per day for Men 19-50 years
Protein	150% 84g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Roasted Whole Pumpkin And Squash Seeds with Salt	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	10.2% 41μg	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	1.5% 1.36mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Whole Pumpkin And Squash Seeds with Salt	Red Kidney Beans	Recommended Dietary Allowance
Calcium	25% 249mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	348% 3.13mg	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	188% 15mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	283% 1188mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	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	59.6% 417mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	123% 4169mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	768% 11526mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	425% 46.7mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	0.55% 20.4g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Whole Pumpkin And Squash Seeds with Salt VS Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Whole Pumpkin And Squash Seeds with Salt 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 Whole Pumpkin And Squash Seeds with Salt vs Red Kidney Beans:

• 1 lb of Raw Red Kidney Beans contains 17.9 times more Vitamin B1, 4.1 times more Vitamin B2, 7.4 times more Vitamin B3, 13.9 times more Vitamin B5, 10.7 times more Vitamin B6, 43.8 times more Vitamin B9 and 15 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds with Salt.
• 1 pound of Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Roasted Whole Pumpkin And Squash Seeds with Salt 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 Whole Pumpkin And Squash Seeds with Salt vs Red Kidney Beans:

• 1 pound of Roasted Whole Pumpkin And Squash Seeds with Salt has 1.9 times more Magnesium, 211.8 times more Sodium and 3.7 times more Zinc than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.5 times more Calcium, 2 times more Iron, 2.2 times more Manganese, 4.4 times more Phosphorus and 1.5 times more Potassium than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt and Red Kidney Beans contain similar levels of Copper per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Whole Pumpkin And Squash Seeds with Salt has 1.3 times more Energy, 18.3 times more Fat, 23.8 times more Saturated Fat, 38.4 times more Omega 6 and 1.2 times more Fiber than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 4.6 times more Omega 3 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Roasted Whole Pumpkin And Squash Seeds with Salt and Red Kidney Beans offer comparable quantities of Carbohydrate and Protein per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6