Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS 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	6.2% 180kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.017% 0.003g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	3.6% 4.68g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	4.7% 3.4g	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	27.6% 10.5g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	22% 12.3g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Boiled Pumpkin Flowers	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	2.75% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	5.45% 0.071mg	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	46% 184μg	14.5% 58μg	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	1.9% 1.7mg	7.87% 7.1mg	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	0.28% 0.043mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	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	3.97% 39.7mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	15.7% 0.14mg	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	52% 4.17mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	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	28.8% 201mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Boiled Pumpkin Flowers per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Red Kidney Beans versus 5 oz of Boiled Pumpkin Flowers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Red Kidney Beans vs Boiled Pumpkin Flowers:

• 5 ounces of Boiled Red Kidney Beans have 8.9 times more Vitamin B1, 1.8 times more Vitamin B2, 1.9 times more Vitamin B3, 2.4 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin K than Boiled Pumpkin Flowers.
• While 5 oz of Boiled and Drained Pumpkin Flowers contain more Vitamin A and 4.2 times more Vitamin C than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Boiled Pumpkin Flowers have insufficient amounts of Vitamin B1, Vitamin B3 and 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 five ounces.

Comparing minerals per 5 ounces for Boiled Red Kidney Beans vs Boiled Pumpkin Flowers:

• 5 ounces of Boiled Red Kidney Beans have 2.4 times more Copper, 3.3 times more Iron, 1.8 times more Magnesium, 4.2 times more Phosphorus, 3.8 times more Potassium, 1.7 times more Selenium and 10.7 times more Zinc than Boiled Pumpkin Flowers.
• While 5 oz of Boiled and Drained Pumpkin Flowers contain 1.3 times more Calcium and 1.4 times more Water than Boiled Red Kidney Beans.
• 5 ounces of Boiled Pumpkin Flowers lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 8.5 times more Energy, 84 times more Omega 3, 6.9 times more Carbohydrate, 8.2 times more Fiber and 8 times more Protein than Boiled Pumpkin Flowers.
• While 5 oz of Boiled and Drained Pumpkin Flowers contain 7.5 times more Sugars than Boiled Red Kidney Beans.
• 5 ounces of Boiled Pumpkin Flowers provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled Red Kidney Beans as well as Boiled and Drained Pumpkin Flowers provide inadequate amounts of Omega 6 in five ounces.