Comparing Nutrients in 7 ounces Squash Seed Kernels VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Squash Seed Kernels	20%	73%	7%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Squash Seed Kernels	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	38.3% 1109kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	242% 41g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.3g	35% 45.2g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	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	0.41% 0.3g	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	% 0.26g	NA	g per day for Men 19-50 years
Sucrose	% 2.24g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	107% 60g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	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	28.8% 115μg	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	4.2% 3.77mg	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	29% 4.33mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	9.13% 91mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	296% 2.67mg	47.6% 0.43mg	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	219% 17.5mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	280% 1175mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	392% 9mg	37% 0.85mg	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	350% 2447mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Squash Seed Kernels vs Boiled Kidney Beans:

• Dried Pumpkin And Squash Seed Kernels have 1.7 times more Vitamin B1, 2.6 times more Vitamin B2, 8.6 times more Vitamin B3, 3.4 times more Vitamin B5, 1.6 times more Vitamin C and 72.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B9 than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 and Vitamin K per 7 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Squash Seed Kernels vs Boiled Kidney Beans:

• Dried Pumpkin And Squash Seed Kernels have 1.3 times more Calcium, 6.2 times more Copper, 4 times more Iron, 14.1 times more Magnesium, 10.6 times more Manganese, 8.9 times more Phosphorus, 2 times more Potassium, 8.5 times more Selenium and 7.8 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 12.8 times more Water than Dried Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Pumpkin And Squash Seed Kernels have 4.4 times more Energy, 98.1 times more Fat, 118.6 times more Saturated Fat, 191.8 times more Omega 6, 4.4 times more Sugars and 3.5 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Omega 3 and 2.1 times more Carbohydrate than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Boiled All Types Kidney Beans have similar amounts of Fiber per 7 oz.
• Both Dried Pumpkin And Squash Seed Kernels as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.