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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Roasted Whole Pumpkin And Squash Seeds with Salt	16%	38%	46%

Macro Nutrients

	Boiled Red Kidney Beans	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Energy	8.7% 252kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	39.7% 38.5g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	22.8% 7.3g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.25% 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	35% 45.2g	82% 107g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	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	96% 36.5g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	3.55% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	2.22% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	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	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Roasted Whole Pumpkin And Squash Seeds with Salt	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	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	73% 5.83mg	82% 6.57mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	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	40.3% 282mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	53.6% 1824mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	336% 5043mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	186% 20.4mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.24% 8.93g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Boiled Red Kidney Beans have 4.7 times more Vitamin B1, 2 times more Vitamin B3, 3.9 times more Vitamin B5, 3.2 times more Vitamin B6 and 14.4 times more Vitamin B9 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• Both Boiled Red 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 Boiled Red Kidney Beans as well as Roasted Whole Pumpkin And Squash Seeds with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Red Kidney Beans have 1.5 times more Phosphorus than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While 7 oz of Roasted Whole Pumpkin And Squash Seeds with Salt contain 2 times more Calcium, 2.9 times more Copper, 5.8 times more Magnesium, 2.3 times more Potassium, 1270.5 times more Sodium and 9.6 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Roasted Whole Pumpkin And Squash Seeds with Salt contain similar levels of Iron and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 2.2 times more Omega 3 than Roasted Whole Pumpkin And Squash Seeds with Salt.
• While 7 oz of Roasted Whole Pumpkin And Squash Seeds with Salt contain 3.5 times more Energy, 38.8 times more Fat, 51 times more Saturated Fat, 81.9 times more Omega 6, 2.4 times more Carbohydrate, 2.5 times more Fiber and 2.1 times more Protein than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6