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

Weight per 500 calories

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

Boiled All Types Kidney Beans have 8.5 times more energy per unit of mass than Boiled and Drained Pumpkin Flowers, which is average in comparison to other foods. Boiled Pumpkin Flowers having very low energy density.

Which food has more nutrients per 500 calories - Boiled Pumpkin Flowers or Boiled Kidney Beans?

Macros Ratio

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

Macro Nutrients

	Boiled Pumpkin Flowers	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.75% 2.67g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	4.27% 1.37g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	4.17% 0.067g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.6% 110g	69% 89.8g	130g per day for Men 19-50 years
Sugars	110% 80g	1.74% 1.26g	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	79% 30g	66.3% 25g	38g per day for Men 19-50 years
Protein	65% 36.3g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	322% 2900μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82% 1.07mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	36.3% 0.47mg	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	342% 1367μg	128% 512μg	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	185% 167mg	5.25% 4.72mg	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	8.9% 1.33mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Flowers	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	123% 1233mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	370% 3.33mg	94% 0.85mg	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	367% 29.3mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	198% 833mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	NA	73.6% 1.7mg	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	162% 1133mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	104% 3533mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	85.8% 3173g	7.12% 264g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pumpkin Flowers have 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, 35.3 times more Vitamin C and 11.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin K than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled and Drained Pumpkin Flowers as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Pumpkin Flowers have 9 times more Calcium, 3.9 times more Copper, 3.4 times more Iron, 5 times more Magnesium, 2.1 times more Phosphorus, 2.2 times more Potassium, 5.4 times more Selenium, 50.8 times more Sodium and 12 times more Water than Boiled All Types Kidney Beans.
• Both Boiled and Drained Pumpkin Flowers and Boiled All Types Kidney Beans have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Pumpkin Flowers have 1.2 times more Carbohydrate and 63.5 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10 times more Omega 3 than Boiled and Drained Pumpkin Flowers.
• Both Boiled and Drained Pumpkin Flowers and Boiled All Types Kidney Beans have similar amounts of Energy, Fiber and Protein per 500 kcal.
• Both Boiled and Drained Pumpkin Flowers as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.