Comparing Nutrients in 7 ounces California Red Kidney Beans VS Boiled Pumpkin

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Pumpkin	12%	3%	85%

Macro Nutrients

	California Red Kidney Beans	Boiled Pumpkin	Recommended Dietary Allowance
Energy	22.6% 655kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.023% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	7.48% 9.72g	130g per day for Men 19-50 years
Sugars	NA	5.7% 4.13g	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	130% 49.4g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Pumpkin	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.5% 572μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	7.98% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	6.7% 0.087mg	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	195% 782μg	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	9.92% 8.93mg	10.4% 9.33mg	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	NA	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Pumpkin	Recommended Dietary Allowance
Calcium	38.7% 387mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	20% 0.18mg	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	232% 18.6mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	7.68% 0.18mg	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	115% 804mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	5.02% 186g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Boiled Pumpkin:

• Raw California Red Kidney Beans have 17.1 times more Vitamin B1, 2.8 times more Vitamin B2, 5 times more Vitamin B3, 3.9 times more Vitamin B5, 9 times more Vitamin B6 and 43.8 times more Vitamin B9 than Boiled and Drained Pumpkin.
• While Boiled and Drained Pumpkin contains more Vitamin A than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Boiled and Drained Pumpkin have similar amounts of Vitamin C per 7 oz.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Boiled Pumpkin:

• Raw California Red Kidney Beans have 13 times more Calcium, 12.1 times more Copper, 16.4 times more Iron, 17.8 times more Magnesium, 11.2 times more Manganese, 13.5 times more Phosphorus, 6.5 times more Potassium, 16 times more Selenium and 11.1 times more Zinc than Boiled and Drained Pumpkin.
• While Boiled and Drained Pumpkin contains 8 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 16.5 times more Energy, 42 times more Omega 3, 12.2 times more Carbohydrate, 22.6 times more Fiber and 33.8 times more Protein than Boiled and Drained Pumpkin.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Pumpkin have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.