Comparing Nutrients in 500 calories Boiled Kidney Beans VS Canned Pumpkin Pie Mix

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Canned Pumpkin Pie Mix: 481g

Boiled Kidney Beans have 1.2 times more energy per 100g than Canned Pumpkin Pie Mix. It has average energy density when compared to other foods. Canned Pumpkin Pie Mix having average energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Canned Pumpkin Pie Mix?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned Pumpkin Pie Mix	4%	1%	95%

Macro Nutrients

	Boiled Kidney Beans	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	0.64% 0.63g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	0.085% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	98% 127g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	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	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	66.3% 25g	105% 40g	38g per day for Men 19-50 years
Protein	61% 34g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	222% 1995μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	59% 0.76mg	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	128% 512μg	42% 168μg	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	5.25% 4.72mg	18.7% 17mg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Calcium	13.8% 138mg	17.8% 178mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	36.3% 0.33mg	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	109% 8.74mg	63.7% 5.1mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	18.3% 77mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	84% 1.93mg	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	77.6% 543mg	31% 216mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	19.5% 663mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	9.6% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	66.7% 1000mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	7.12% 264g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Canned Pumpkin Pie Mix:

• Boiled All Types Kidney Beans have 8.2 times more Vitamin B1, 1.3 times more Vitamin B3 and 3 times more Vitamin B9 than Canned Pumpkin Pie Mix.
• While Canned Pumpkin Pie Mix contains more Vitamin A, 2.5 times more Vitamin B2, 6.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.6 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Canned Pumpkin Pie Mix:

• Boiled All Types Kidney Beans have 2.6 times more Copper, 1.7 times more Iron, 2.1 times more Magnesium, 2.5 times more Phosphorus, 2.4 times more Potassium and 3 times more Zinc than Canned Pumpkin Pie Mix.
• While Canned Pumpkin Pie Mix contains 1.3 times more Calcium, 254 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Pumpkin Pie Mix have similar amounts of Manganese and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 34.8 times more Omega 3 and 6.5 times more Protein than Canned Pumpkin Pie Mix.
• While Canned Pumpkin Pie Mix contains 1.4 times more Carbohydrate and 1.6 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Pumpkin Pie Mix have similar amounts of Energy per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Canned Pumpkin Pie Mix have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.