Comparing Nutrients in 7 ounces Canned Kidney Beans VS Roasted Whole Pumpkin And Squash Seeds with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%

Macro Nutrients

	Canned Kidney Beans	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Energy	5.75% 167kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	39.7% 38.5g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	22.8% 7.3g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	102% 17.4g	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	82% 107g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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% 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	96% 36.5g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Vitamin A	NA	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	3.55% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	2.22% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	5.65% 0.073mg	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	4.47% 18μg	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	0.66% 0.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	152% 1.37mg	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	82% 6.57mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	42.8% 0.98mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	53.6% 1824mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	39% 587mg	336% 5043mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	186% 20.4mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.24% 8.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Roasted Whole Pumpkin And Squash Seeds with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Roasted Whole Pumpkin And Squash Seeds 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 Roasted Whole Pumpkin And Squash Seeds with Salt:

• 7 ounces of Canned Kidney Beans have 3.4 times more Vitamin B1, 1.4 times more Vitamin B3, 2.5 times more Vitamin B5, 2 times more Vitamin B6 and 4 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Canned Kidney Beans and Roasted Whole Pumpkin And Squash Seeds with Salt provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Canned All Types Kidney Beans as well as Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Roasted Whole Pumpkin And Squash Seeds with Salt:

• 7 ounces of Canned Kidney Beans have 17.3 times more Water than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While 7 oz of Roasted Whole Pumpkin And Squash Seeds with Salt contain 1.6 times more Calcium, 5.1 times more Copper, 2.8 times more Iron, 9.7 times more Magnesium, 3 times more Manganese, 3.9 times more Potassium, 8.6 times more Sodium and 22.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Roasted Whole Pumpkin And Squash Seeds with Salt contain similar levels of Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Roasted Whole Pumpkin And Squash Seeds with Salt contain 5.3 times more Energy, 32.3 times more Fat, 26 times more Saturated Fat, 82.6 times more Omega 6, 3.7 times more Carbohydrate, 4.3 times more Fiber and 3.6 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Roasted Whole Pumpkin And Squash Seeds with Salt offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Canned Kidney Beans provide inadequate amounts of Omega 6