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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin with Salt	14%	3%	83%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Pumpkin with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.58% 8.55g	91% 119g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	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	5.74% 2.2g	130% 49.4g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	63.5% 572μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.98% 0.4mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	60.6% 0.79mg	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	4.47% 18μg	195% 782μg	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	10.4% 9.33mg	9.92% 8.93mg	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	10.6% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	243% 2.2mg	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	14% 1.13mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	7.68% 0.18mg	86.3% 2mg	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	8.5% 59.5mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	31.4% 470mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	5.02% 186g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Pumpkin with Salt have more Vitamin A than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 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 with Salt.
• Both Boiled Pumpkin with Salt and California Red Kidney Beans provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Pumpkin with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Pumpkin with Salt have 21.5 times more Sodium and 8 times more Water than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 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 with Salt.
• 7 ounces of Boiled Pumpkin with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw California Red Kidney Beans contain 18.3 times more Energy, 42 times more Omega 3, 13.9 times more Carbohydrate, 22.6 times more Fiber and 33.8 times more Protein than Boiled and Drained Pumpkin with Salt.
• 7 ounces of Boiled Pumpkin with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled and Drained Pumpkin with Salt as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.