Comparing Nutrients in 5 ounces California Red Kidney Beans VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	California Red Kidney Beans	Squash Seed Kernels	Recommended Dietary Allowance
Energy	16% 468kcal	27.3% 792kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	38.4% 12.3g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	173% 29.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	11.7% 15g	130g per day for Men 19-50 years
Sugars	NA	2.74% 2g	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	0.29% 0.21g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	93% 35.3g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	32.2% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	44% 7.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	15.6% 0.2mg	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	140% 558μg	20.6% 82.2μg	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	7.1% 6.38mg	3% 2.7mg	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	NA	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	27.6% 276mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	212% 1.9mg	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	166% 13.3mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	200% 839mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	280% 6.44mg	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	82% 574mg	250% 1748mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.2% 7.4g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Squash Seed Kernels per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Squash Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Squash Seed Kernels:

• 5 ounces of California Red Kidney Beans have 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 2.8 times more Vitamin B6, 6.8 times more Vitamin B9 and 2.4 times more Vitamin C than Squash Seed Kernels.
• While 5 oz of Dried Pumpkin And Squash Seed Kernels contain 2.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Squash Seed Kernels provide similar amounts of Vitamin B5 per five ounces.
• Both Raw California Red Kidney Beans as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Squash Seed Kernels:

• 5 ounces of California Red Kidney Beans have 4.2 times more Calcium and 1.8 times more Potassium than Squash Seed Kernels.
• While 5 oz of Dried Pumpkin And Squash Seed Kernels contain 3.7 times more Magnesium, 4.5 times more Manganese, 3 times more Phosphorus, 2.9 times more Selenium and 3.1 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Squash Seed Kernels contain similar levels of Copper and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 5.6 times more Carbohydrate and 4.2 times more Fiber than Squash Seed Kernels.
• While 5 oz of Dried Pumpkin And Squash Seed Kernels contain 1.7 times more Energy, 196.2 times more Fat, 240.5 times more Saturated Fat, 1.4 times more Omega 3 and 383.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Squash Seed Kernels offer comparable quantities of Protein per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6