Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Boiled Pumpkin Leaves

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Boiled Pumpkin Leaves: 2381g

Boiled California Red Kidney Beans have 5.9 times more energy per 100g than Boiled Pumpkin Leaves. It has average energy density when compared to other foods. Boiled and Drained Pumpkin Leaves having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Boiled Pumpkin Leaves?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Pumpkin Leaves	41%	7%	52%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	5.4% 5.24g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	8.5% 2.7g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	62% 80.7g	130g per day for Men 19-50 years
Sugars	NA	22.7% 16.4g	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	99% 37.5g	169% 64.3g	38g per day for Men 19-50 years
Protein	65.7% 37g	116% 64.8g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	212% 1905μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	249% 3.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	126% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	359% 4.67mg	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	74.6% 298μg	149% 595μg	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	5.38% 4.84mg	26.5% 24mg	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	152% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2143% 2571μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Pumpkin Leaves	Recommended Dietary Allowance
Calcium	26.6% 266mg	102% 1024mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	352% 3.17mg	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	150% 12mg	952% 76mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	215% 905mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	367% 8.45mg	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	79% 552mg	269% 1881mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	307% 10429mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	7.3% 270g	59.5% 2203g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Boiled Pumpkin Leaves Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Boiled Pumpkin Leaves?

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs Boiled Pumpkin Leaves:

• 500 kcal of Boiled and Drained Pumpkin Leaves contain more Vitamin A, 3.1 times more Vitamin B1, 13 times more Vitamin B2, 9.3 times more Vitamin B3, 11.1 times more Vitamin B6, 2 times more Vitamin B9 and 4.9 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Pumpkin Leaves provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Pumpkin Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Boiled Pumpkin Leaves:

• 500 kcal of Boiled and Drained Pumpkin Leaves contain 3.8 times more Calcium, 2.7 times more Copper, 6.3 times more Iron, 4.7 times more Magnesium, 6.6 times more Manganese, 3.4 times more Phosphorus, 6.2 times more Potassium, 4.4 times more Selenium, 11.8 times more Sodium, 1.4 times more Zinc and 8.2 times more Water than Boiled California Red Kidney Beans.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Pumpkin Leaves contain 1.7 times more Fiber and 1.8 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Pumpkin Leaves offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Pumpkin Leaves provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.