Comparing Nutrients in 5 ounces Pumpkin Flowers VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Flowers	23%	4%	73%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Pumpkin Flowers	Red Kidney Beans	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.017% 0.003g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.58% 4.65g	67% 87g	130g per day for Men 19-50 years
Sugars	NA	4.1% 2.98g	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	NA	56.7% 21.5g	38g per day for Men 19-50 years
Protein	2.6% 1.46g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Flowers	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	15.3% 137μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.18% 0.11mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.1% 0.98mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	43.3% 0.56mg	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	21% 83.6μg	140% 558μg	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	44% 39.7mg	7.1% 6.38mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Flowers	Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	NA	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	12.4% 0.99mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	NA	68.5% 1.57mg	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	9.92% 69.5mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	NA	36% 3.95mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.45% 16.7g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Pumpkin Flowers have more Vitamin A and 6.2 times more Vitamin C than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 14.5 times more Vitamin B1, 2.9 times more Vitamin B2, 3.1 times more Vitamin B3 and 6.7 times more Vitamin B9 than Raw Pumpkin Flowers.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Pumpkin Flowers as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Pumpkin Flowers have 8.1 times more Water than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2.1 times more Calcium, 9.6 times more Iron, 5.8 times more Magnesium, 8.3 times more Phosphorus, 7.9 times more Potassium and 4.6 times more Selenium than Raw Pumpkin Flowers.
• 5 ounces of Pumpkin Flowers lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Red Kidney Beans contain 22.5 times more Energy, 179 times more Omega 3, 18.7 times more Carbohydrate and 21.9 times more Protein than Raw Pumpkin Flowers.
• 5 ounces of Pumpkin Flowers provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Pumpkin Flowers as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.