Comparing Nutrients in 500 calories Boiled Kidney Beans VS Squash Seed Kernels

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Squash Seed Kernels: 89.4g

Dried Pumpkin And Squash Seed Kernels have 4.4 times more energy per unit of mass than Boiled All Types Kidney Beans, which is very high in comparison to other foods. Boiled Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Squash Seed Kernels?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Boiled Kidney Beans	Squash Seed Kernels	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	45.2% 44g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	24.2% 7.75g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	109% 18.5g	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	7.37% 9.58g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	1.73% 1.25g	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	0.19% 0.13g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	66.3% 25g	14% 5.37g	38g per day for Men 19-50 years
Protein	61% 34g	48.3% 27g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.099% 0.89μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	9.84% 0.13mg	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	13% 52μg	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	1.9% 1.7mg	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	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	5.44% 6.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	13.8% 138mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	133% 1.2mg	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	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	177% 4.06mg	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	158% 1103mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	21.3% 724mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	15.3% 8.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	0.42% 6.26mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	63.5% 7mg	11mg per day for Men 19-50 years
Water	7.12% 264g	0.13% 4.68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Squash Seed Kernels:

• Boiled All Types Kidney Beans have 2.6 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B5, 3.7 times more Vitamin B6, 9.9 times more Vitamin B9, 2.8 times more Vitamin C and 5.1 times more Vitamin K than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 2 times more Vitamin B3 and 16.5 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Squash Seed Kernels:

• Boiled All Types Kidney Beans have 3.3 times more Calcium, 2.2 times more Potassium and 56.3 times more Water than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 1.4 times more Copper, 3.2 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus, 1.9 times more Selenium and 1.8 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Pumpkin And Squash Seed Kernels have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 6.2 times more Omega 3, 9.4 times more Carbohydrate, 4.7 times more Fiber and 1.3 times more Protein than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 22.3 times more Fat, 26.9 times more Saturated Fat and 43.6 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dried Pumpkin And Squash Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.