Comparing Nutrients in 7 ounces Canned Kidney Beans VS Canned Pumpkin with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Canned Pumpkin with Salt	11%	6%	83%

Macro Nutrients

	Canned Kidney Beans	Canned Pumpkin with Salt	Recommended Dietary Allowance
Energy	5.75% 167kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.082% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	12.3% 16g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	9.03% 6.55g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	15% 5.75g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Canned Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	NA	172% 1544μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	8.55% 0.11mg	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	18% 71.4μg	5.95% 24μg	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	2.65% 2.4mg	9.26% 8.33mg	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	0.26% 0.04mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Canned Pumpkin with Salt	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	23.6% 0.21mg	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	29% 2.32mg	34.5% 2.76mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	13% 0.3mg	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	25.5% 179mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Canned Pumpkin with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Canned Pumpkin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Canned Pumpkin with Salt:

• 7 ounces of Canned Kidney Beans have 4.8 times more Vitamin B1, 1.3 times more Vitamin B6 and 3 times more Vitamin B9 than Canned Pumpkin with Salt.
• While 7 oz of Canned Pumpkin with Salt contain 2.9 times more Vitamin B5, 3.5 times more Vitamin C, 53 times more Vitamin E and 3.9 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Canned Pumpkin with Salt provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Canned All Types Kidney Beans as well as Canned Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Canned Pumpkin with Salt:

• 7 ounces of Canned Kidney Beans have 1.3 times more Calcium, 1.3 times more Copper, 2.6 times more Phosphorus, 1.2 times more Sodium and 2.7 times more Zinc than Canned Pumpkin with Salt.
• Both Canned Kidney Beans and Canned Pumpkin with Salt contain similar levels of Iron, Magnesium, Manganese, Potassium and Water per seven ounces.
• 7 ounces of Canned Pumpkin with Salt lack sufficient amounts of Zinc
• Both Canned All Types Kidney Beans as well as Canned Pumpkin with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 2.5 times more Energy, 10.3 times more Omega 3, 1.8 times more Carbohydrate, 1.5 times more Fiber and 4.7 times more Protein than Canned Pumpkin with Salt.
• While 7 oz of Canned Pumpkin with Salt contain 1.8 times more Sugars than Canned All Types Kidney Beans.
• 7 ounces of Canned Pumpkin with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned All Types Kidney Beans as well as Canned Pumpkin with Salt provide inadequate amounts of Omega 6 in seven ounces.