Comparing Nutrients in 7 ounces Pumpkin VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pumpkin	13%	3%	84%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Pumpkin	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	1.25% 0.21g	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	35% 45.2g	130g per day for Men 19-50 years
Sugars	7.55% 5.48g	0.88% 0.64g	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	2.6% 0.99g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	3.54% 2g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Pumpkin	Boiled Red Kidney Beans	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	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	18.3% 0.24mg	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	64.5% 258μg	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	2.65% 2.4mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	53.4% 0.48mg	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	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	41% 0.95mg	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	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	4.9% 182g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Pumpkin have more Vitamin A, 1.9 times more Vitamin B2, 1.4 times more Vitamin B5, 7.5 times more Vitamin C and 35.3 times more Vitamin E than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 3.2 times more Vitamin B1, 2 times more Vitamin B6, 8.1 times more Vitamin B9 and 7.6 times more Vitamin K than Raw Pumpkin.
• Both Pumpkin and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Pumpkin have insufficient amounts of Vitamin K
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Pumpkin as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Pumpkin have 1.4 times more Water than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.3 times more Calcium, 1.9 times more Copper, 3.7 times more Iron, 3.8 times more Magnesium, 3.8 times more Manganese, 3.2 times more Phosphorus, 4 times more Selenium and 3.3 times more Zinc than Raw Pumpkin.
• Both Pumpkin and Boiled Red Kidney Beans contain similar levels of Potassium per seven ounces.
• 7 ounces of Pumpkin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pumpkin have 8.6 times more Sugars than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 4.9 times more Energy, 56 times more Omega 3, 3.5 times more Carbohydrate, 14.8 times more Fiber and 8.7 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 Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.