Comparing Nutrients in 7 ounces Roasted Squash Seed Kernels VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Roasted Squash Seed Kernels	19%	71%	10%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Roasted Squash Seed Kernels	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	39.3% 1139kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	53% 17g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	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	22.5% 29g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	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	0.19% 0.14g	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	% 0.14g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.26g	% 3.67g	g per day for Men 19-50 years
Fiber	34% 13g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	106% 59.2g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Squash Seed Kernels	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	28.3% 113μg	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	3.97% 3.57mg	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	7.4% 1.1mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Squash Seed Kernels	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	10.3% 103mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	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	200% 16mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	260% 1091mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	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	333% 2330mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	46% 1564mg	15% 516mg	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	2.4% 35.7mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.11% 4.03g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Squash Seed Kernels VS Canned Red Kidney Beans with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Squash Seed Kernels 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 Roasted Squash Seed Kernels vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Roasted Squash Seed Kernels have 2.2 times more Vitamin B2, 9 times more Vitamin B3, 4.4 times more Vitamin B5, 1.3 times more Vitamin B6, 2.5 times more Vitamin B9, 2.3 times more Vitamin C and 28 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.5 times more Vitamin B1 than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C and Vitamin E
• Both Roasted Pumpkin And Squash Seed Kernels as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Squash Seed Kernels vs Canned Red Kidney Beans with Liquids:

• 7 ounces of Roasted Squash Seed Kernels have 1.8 times more Calcium, 8.7 times more Copper, 6.5 times more Iron, 18.3 times more Magnesium, 15.4 times more Manganese, 11.1 times more Phosphorus, 3 times more Potassium, 8.5 times more Selenium and 12.3 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 14.2 times more Sodium and 38.4 times more Water than Roasted Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Squash Seed Kernels have 7.1 times more Energy, 136.3 times more Fat, 68.4 times more Saturated Fat, 2.2 times more Omega 3, 236 times more Omega 6, 1.5 times more Fiber and 5.7 times more Protein than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.4 times more Sugars than Roasted Pumpkin And Squash Seed Kernels.
• Both Roasted Squash Seed Kernels and Canned Red Kidney Beans with Liquids offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6