Comparing Nutrients in 500 calories Boiled Red Kidney Beans VS Boiled Pumpkin Flowers

Weight per 500 calories

• Boiled Red Kidney Beans: 394g
• Boiled Pumpkin Flowers: 3333g

Boiled Red Kidney Beans have 8.5 times more energy per 100g than Boiled Pumpkin Flowers. It has average energy density when compared to other foods. Boiled and Drained Pumpkin Flowers having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Boiled Pumpkin Flowers	24%	4%	72%

Macro Nutrients

	Boiled Red Kidney Beans	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	4.27% 1.37g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	4.17% 0.067g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	0.39% 0.067g	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	84.6% 110g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	110% 80g	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	76.7% 29g	79% 30g	38g per day for Men 19-50 years
Protein	61% 34g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	0% 0μg	322% 2900μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	128% 1.67mg	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	128% 512μg	342% 1367μg	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	185% 167mg	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	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Calcium	11% 110mg	123% 1233mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	370% 3.33mg	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	145% 11.6mg	367% 29.3mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	198% 833mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	NA	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	80% 559mg	162% 1133mg	700mg per day for Men 19-50 years
Potassium	46.7% 1587mg	104% 3533mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.72μg	42.4% 23.3μg	55μg per day for Men 19-50 years
Sodium	0.52% 7.87mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	30.3% 3.33mg	11mg per day for Men 19-50 years
Water	7.12% 264g	85.8% 3173g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Boiled Pumpkin Flowers Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Red Kidney Beans have more Vitamin K than Boiled Pumpkin Flowers.
• While 500 kcal of Boiled and Drained Pumpkin Flowers contain more Vitamin A, 4.7 times more Vitamin B2, 4.5 times more Vitamin B3, 3.5 times more Vitamin B6, 2.7 times more Vitamin B9 and 35.3 times more Vitamin C than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Boiled Pumpkin Flowers provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 500 calories of Boiled Pumpkin Flowers have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 calories.

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

• 500 calories of Boiled Red Kidney Beans have 1.3 times more Zinc than Boiled Pumpkin Flowers.
• While 500 kcal of Boiled and Drained Pumpkin Flowers contain 11.2 times more Calcium, 3.5 times more Copper, 2.5 times more Iron, 4.7 times more Magnesium, 2 times more Phosphorus, 2.2 times more Potassium, 4.9 times more Selenium, 25.4 times more Sodium and 12 times more Water than Boiled Red Kidney Beans.
• 500 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Red Kidney Beans have 9.9 times more Omega 3 than Boiled Pumpkin Flowers.
• While 500 kcal of Boiled and Drained Pumpkin Flowers contain 63.5 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Boiled Pumpkin Flowers offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• 500 calories of Boiled Pumpkin Flowers provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Boiled and Drained Pumpkin Flowers provide inadequate amounts of Omega 6 in 500 calories.