Comparing Nutrients in 7 ounces Pumpkin Pie Spice VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Pie Spice	6%	27%	67%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Pumpkin Pie Spice	California Red Kidney Beans	Recommended Dietary Allowance
Energy	23.4% 679kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	40.5% 13g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	8.35% 1.4g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 137g	91% 119g	130g per day for Men 19-50 years
Sugars	21.2% 15.4g	NA	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	77.3% 29.4g	130% 49.4g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Pie Spice	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	60.6% 0.79mg	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	12% 47.6μg	195% 782μg	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	51.6% 46.4mg	9.92% 8.93mg	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	25.5% 3.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47% 56.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin Pie Spice	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	135% 1353mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	243% 2.2mg	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	489% 39mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	1367% 31.4mg	86.3% 2mg	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	33.5% 234mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	38.7% 1316mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	42.8% 4.7mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.45% 16.8g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pumpkin Pie Spice vs California Red Kidney Beans:

• Pumpkin Pie Spice has more Vitamin A and 5.2 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4 times more Vitamin B1, 1.6 times more Vitamin B2 and 16.4 times more Vitamin B9 than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice and Raw California Red Kidney Beans have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Pumpkin Pie Spice as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pumpkin Pie Spice vs California Red Kidney Beans:

• Pumpkin Pie Spice has 3.5 times more Calcium, 2.1 times more Iron, 15.8 times more Manganese, 2.9 times more Selenium and 4.7 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.3 times more Copper, 3.4 times more Phosphorus and 2.2 times more Potassium than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice and Raw California Red Kidney Beans have similar amounts of Magnesium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pumpkin Pie Spice has 50.4 times more Fat, 181.4 times more Saturated Fat and 13.2 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Omega 3, 1.7 times more Fiber and 4.2 times more Protein than Pumpkin Pie Spice.
• Both Pumpkin Pie Spice and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Pumpkin Pie Spice as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.