Comparing Nutrients in 7 ounces California Red Kidney Beans VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	California Red Kidney Beans	Squash Seed Kernels	Recommended Dietary Allowance
Energy	22.6% 655kcal	38.3% 1109kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	242% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	16.3% 21.3g	130g per day for Men 19-50 years
Sugars	NA	3.83% 2.78g	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	0.41% 0.3g	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	% 0.26g	g per day for Men 19-50 years
Sucrose	NA	% 2.24g	g per day for Men 19-50 years
Fiber	130% 49.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	107% 60g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	22% 0.28mg	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	28.8% 115μg	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	4.2% 3.77mg	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	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	38.7% 387mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	296% 2.67mg	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	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	280% 1175mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	392% 9mg	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	350% 2447mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.28% 10.4g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Squash Seed Kernels per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Squash Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Squash Seed Kernels:

• 7 ounces of California Red Kidney Beans have 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 2.8 times more Vitamin B6, 6.8 times more Vitamin B9 and 2.4 times more Vitamin C than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 2.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Squash Seed Kernels provide similar amounts of Vitamin B5 per seven ounces.
• Both Raw California Red Kidney Beans as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Squash Seed Kernels:

• 7 ounces of California Red Kidney Beans have 4.2 times more Calcium and 1.8 times more Potassium than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 3.7 times more Magnesium, 4.5 times more Manganese, 3 times more Phosphorus, 2.9 times more Selenium and 3.1 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Squash Seed Kernels contain similar levels of Copper and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 5.6 times more Carbohydrate and 4.2 times more Fiber than Squash Seed Kernels.
• While 7 oz of Dried Pumpkin And Squash Seed Kernels contain 1.7 times more Energy, 196.2 times more Fat, 240.5 times more Saturated Fat, 1.4 times more Omega 3 and 383.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Squash Seed Kernels offer comparable quantities of Protein per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6