Comparing Nutrients in 7 ounces Whole Roasted Squash Seeds VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Whole Roasted Squash Seeds	16%	38%	46%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Whole Roasted Squash Seeds	Canned Kidney Beans	Recommended Dietary Allowance
Energy	30.5% 885kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	39.7% 38.5g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	22.8% 7.3g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	9.55% 0.15g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	102% 17.4g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	22% 28.8g	130g per day for Men 19-50 years
Sugars	NA	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	96% 36.5g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	65.7% 37g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Whole Roasted Squash Seeds	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.55% 0.57mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.22% 0.11mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	11.3% 0.15mg	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	18% 71.4μg	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	0.66% 0.6mg	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	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Roasted Squash Seeds	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	11% 109mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	29.8% 0.27mg	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	82% 6.57mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	42.8% 0.98mg	14.5% 0.33mg	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	26% 183mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	53.6% 1824mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	NA	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	186% 20.4mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.24% 8.93g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Whole Roasted Squash Seeds vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 3.4 times more Vitamin B1, 1.4 times more Vitamin B3, 2.5 times more Vitamin B5, 2 times more Vitamin B6, 4 times more Vitamin B9 and 4 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 7 oz.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Whole Roasted Squash Seeds vs Canned Kidney Beans:

• Roasted Whole Pumpkin And Squash Seeds have 1.6 times more Calcium, 5.1 times more Copper, 2.8 times more Iron, 9.7 times more Magnesium, 3 times more Manganese, 3.9 times more Potassium and 22.4 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 16.4 times more Sodium and 17.3 times more Water than Roasted Whole Pumpkin And Squash Seeds.
• Both Roasted Whole Pumpkin And Squash Seeds and Canned All Types Kidney Beans have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Roasted Whole Pumpkin And Squash Seeds have 5.3 times more Energy, 32.3 times more Fat, 26 times more Saturated Fat, 82.6 times more Omega 6, 3.7 times more Carbohydrate, 4.3 times more Fiber and 3.6 times more Protein than Canned All Types Kidney Beans.
• Both Roasted Whole Pumpkin And Squash Seeds and Canned All Types Kidney Beans have similar amounts of Omega 3 per 7 oz.
• Both Roasted Whole Pumpkin And Squash Seeds as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.