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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Boiled Pumpkin	12%	3%	85%

Macro Nutrients

	Boiled Red Kidney Beans	Boiled Pumpkin	Recommended Dietary Allowance
Energy	8.7% 252kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	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	35% 45.2g	7.48% 9.72g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	38.6% 14.7g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	26.5% 0.32mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	7.98% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	64.5% 258μg	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	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	0.4% 0.06mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Boiled Pumpkin	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	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	73% 5.83mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	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	40.3% 282mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	3.6% 133g	5.02% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Boiled Pumpkin per 7 oz

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

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

• 7 ounces of Boiled Red Kidney Beans have 5.2 times more Vitamin B1, 1.4 times more Vitamin B3, 2.7 times more Vitamin B6, 14.4 times more Vitamin B9 and 10.5 times more Vitamin K than Boiled Pumpkin.
• While 7 oz of Boiled and Drained Pumpkin contain more Vitamin A, 1.3 times more Vitamin B2, 3.9 times more Vitamin C and 26.7 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Boiled Pumpkin provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 7 ounces of Boiled Pumpkin have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Red Kidney Beans have 1.9 times more Calcium, 2.7 times more Copper, 5.2 times more Iron, 5 times more Magnesium, 5.4 times more Manganese, 4.7 times more Phosphorus, 1.8 times more Potassium, 6 times more Selenium and 4.7 times more Zinc than Boiled Pumpkin.
• While 7 oz of Boiled and Drained Pumpkin contain 1.4 times more Water than Boiled Red Kidney Beans.
• 7 ounces of Boiled Pumpkin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 6.4 times more Energy, 84 times more Omega 3, 4.7 times more Carbohydrate, 6.7 times more Fiber and 12 times more Protein than Boiled Pumpkin.
• While 7 oz of Boiled and Drained Pumpkin contain 6.5 times more Sugars than Boiled Red Kidney Beans.
• 7 ounces of Boiled Pumpkin provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled Red Kidney Beans as well as Boiled and Drained Pumpkin provide inadequate amounts of Omega 6 in seven ounces.