Comparing Nutrients in 7 ounces Pumpkin VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Pumpkin	13%	3%	84%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Pumpkin	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.92% 13g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	7.55% 5.48g	5.06% 3.67g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	3.54% 2g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Pumpkin	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	94% 845μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	12.2% 0.16mg	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	7.94% 31.8μg	11.4% 45.6μg	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	20% 18mg	1.76% 1.6mg	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	14% 2.1mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	32.4% 0.29mg	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	20% 1.6mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	25% 0.58mg	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	12.5% 87.3mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin VS Canned Red Kidney Beans with Liquids per 7 oz

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

Lets compare vitamin content per 7 ounces of Pumpkin vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Pumpkin have more Vitamin A, 1.6 times more Vitamin B2, 1.2 times more Vitamin B3, 2.3 times more Vitamin B5, 11.3 times more Vitamin C and 53 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 2.1 times more Vitamin B1, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.7 times more Vitamin K than Raw Pumpkin.
• 7 ounces of Pumpkin have insufficient amounts of Vitamin K
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Pumpkin as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pumpkin vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Pumpkin have 1.3 times more Potassium than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.4 times more Calcium, 1.6 times more Iron, 2.5 times more Magnesium, 2.3 times more Manganese, 2.4 times more Phosphorus, 3.7 times more Selenium, 256 times more Sodium and 1.9 times more Zinc than Raw Pumpkin.
• Both Pumpkin and Canned Red Kidney Beans with Liquids contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Pumpkin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pumpkin have 1.5 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 3.1 times more Energy, 17 times more Omega 3, 2.3 times more Carbohydrate, 8.6 times more Fiber and 5.2 times more Protein than Raw Pumpkin.
• 7 ounces of Pumpkin provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Pumpkin as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.