Comparing Nutrients in 300 calories Whole Roasted Squash Seeds VS Boiled Kidney Beans

Weight per 300 calories

• Whole Roasted Squash Seeds: 67.3g
• Boiled Kidney Beans: 236g

Whole Roasted Squash Seeds have 3.5 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Whole Roasted Squash Seeds or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Whole Roasted Squash Seeds	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.47g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	3.24% 0.052g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	34.7% 5.9g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36g	41.4% 54g	130g per day for Men 19-50 years
Sugars	NA	1.04% 0.76g	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	32.6% 12.4g	39.8% 15g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.75% 0.038mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.9% 0.025mg	22% 0.28mg	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	1.5% 6.05μg	76.8% 307μg	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	0.22% 0.2mg	3.15% 2.83mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3.7% 37mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	56.7% 0.51mg	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	28% 2.23mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	44% 1mg	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	8.84% 62mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	18% 618mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	NA	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.81% 12mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.082% 3.03g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Whole Roasted Squash Seeds vs Boiled Kidney Beans:

• Boiled All Types Kidney Beans contain 16.5 times more Vitamin B1, 3.9 times more Vitamin B2, 7.1 times more Vitamin B3, 13.8 times more Vitamin B5, 11.4 times more Vitamin B6, 50.7 times more Vitamin B9 and 14 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Whole Roasted Squash Seeds vs Boiled Kidney Beans:

• Roasted Whole Pumpkin And Squash Seeds have 1.8 times more Magnesium and 2.9 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Calcium, 2.4 times more Iron, 3 times more Manganese, 5.3 times more Phosphorus, 1.5 times more Potassium and 52.2 times more Water than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds and Boiled All Types Kidney Beans have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Roasted Whole Pumpkin And Squash Seeds have 11 times more Fat, 14.3 times more Saturated Fat and 23.1 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.8 times more Omega 3, 1.5 times more Carbohydrate and 1.6 times more Protein than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds and Boiled All Types Kidney Beans have similar amounts of Energy and Fiber per 300 kcal.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.