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

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Roasted Squash Seed Kernels	California Red Kidney Beans	Recommended Dietary Allowance
Energy	28% 814kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	9.83% 0.16g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	163% 27.8g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	NA	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	24.2% 9.2g	93% 35.3g	38g per day for Men 19-50 years
Protein	75.5% 42.3g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.28mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	20% 80.8μg	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	2.83% 2.55mg	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	5.3% 0.79mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	173% 1.56mg	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	143% 11.4mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	277% 6.36mg	61.6% 1.4mg	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	238% 1664mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.078% 2.88g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Roasted Pumpkin And Squash Seed Kernels have 2.2 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 4 times more Vitamin B6, 6.9 times more Vitamin B9 and 2.5 times more Vitamin C than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Roasted Pumpkin And Squash Seed Kernels have 3.4 times more Magnesium, 4.5 times more Manganese, 2.9 times more Phosphorus, 2.9 times more Selenium, 1.6 times more Sodium and 3 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.8 times more Calcium and 1.9 times more Potassium than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels and Raw California Red Kidney Beans have similar amounts of Copper and Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Roasted Pumpkin And Squash Seed Kernels have 1.7 times more Energy, 196.2 times more Fat, 237.3 times more Saturated Fat, 1.3 times more Omega 3, 362.8 times more Omega 6 and 1.2 times more Protein than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.1 times more Carbohydrate and 3.8 times more Fiber than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Pumpkin And Squash Seed Kernels as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.