Comparing Nutrients in 500 calories Boiled Pumpkin VS Red Kidney Beans

Weight per 500 calories

• Boiled Pumpkin: 2500g
• Red Kidney Beans: 148g

Raw Red Kidney Beans have 16.9 times more energy per unit of mass than Boiled and Drained Pumpkin, which is high in comparison to other foods. Boiled Pumpkin having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Boiled Pumpkin	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	70% 91g	130g per day for Men 19-50 years
Sugars	71.7% 52g	4.3% 3.1g	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	72.4% 27.5g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	32% 18g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	800% 7200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.6% 0.78mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.95mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.5% 10.3mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.03mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	45.3% 0.59mg	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	56.3% 225μg	146% 585μg	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	131% 118mg	7.4% 6.68mg	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	133% 20mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Red Kidney Beans	Recommended Dietary Allowance
Calcium	37.5% 375mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	253% 2.28mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	178% 14.3mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	53.6% 225mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	71.7% 1.65mg	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	107% 750mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	169% 5750mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.75mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	63.3% 2342g	0.47% 17.4g	3700g per day for Men 19-50 years

Boiled Pumpkin VS Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Pumpkin have more Vitamin A, 6.1 times more Vitamin B2, 3.3 times more Vitamin B3, 4.3 times more Vitamin B5, 1.9 times more Vitamin B6, 17.6 times more Vitamin C, 64.2 times more Vitamin E and 2.4 times more Vitamin K than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 2.6 times more Vitamin B9 than Boiled and Drained Pumpkin.
• Both Boiled Pumpkin and Red Kidney Beans provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Pumpkin as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Pumpkin have 3 times more Calcium, 2.2 times more Copper, 1.4 times more Iron, 1.3 times more Manganese, 1.2 times more Phosphorus, 2.9 times more Potassium, 1.4 times more Zinc and 134.4 times more Water than Red Kidney Beans.
• Both Boiled Pumpkin and Red Kidney Beans contain similar levels of Magnesium per 500 calories.
• Both Boiled and Drained Pumpkin as well as Raw Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Pumpkin have 1.3 times more Carbohydrate, 16.7 times more Sugars and 1.2 times more Fiber than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 10.6 times more Omega 3 and 1.9 times more Protein than Boiled and Drained Pumpkin.
• Both Boiled Pumpkin and Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Pumpkin provide inadequate amounts of Omega 3
• Both Boiled and Drained Pumpkin as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.