Comparing Nutrients in 100 grams Pumpkin VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Pumpkin	13%	3%	84%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Pumpkin	Red Kidney Beans	Recommended Dietary Allowance
Energy	0.9% 26kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.012% 0.002g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5% 6.5g	47% 61.3g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	2.9% 2.1g	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	1.3% 0.5g	40% 15g	38g per day for Men 19-50 years
Protein	1.8% 1g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Pumpkin	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	47.3% 426μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.96% 0.3mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	30.5% 0.4mg	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% 16μg	99% 394μg	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	10% 9mg	5% 4.5mg	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	7.07% 1.06mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.92% 1.1μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.1% 21mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	10% 0.8mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	5.43% 0.13mg	48.3% 1.1mg	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	6.3% 44mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	2.48% 92g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin VS Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Pumpkin versus 100 g of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pumpkin vs Red Kidney Beans:

• 100 grams of Pumpkin have more Vitamin A, 2 times more Vitamin C and 5 times more Vitamin E than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 12.2 times more Vitamin B1, 2 times more Vitamin B2, 3.5 times more Vitamin B3, 2.6 times more Vitamin B5, 6.5 times more Vitamin B6, 24.6 times more Vitamin B9 and 5.1 times more Vitamin K than Raw Pumpkin.
• 100 grams of Pumpkin have insufficient amounts of Vitamin K
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Pumpkin as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Pumpkin vs Red Kidney Beans:

• 100 grams of Pumpkin have 7.8 times more Water than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 4 times more Calcium, 5.5 times more Copper, 8.4 times more Iron, 11.5 times more Magnesium, 8.9 times more Manganese, 9.2 times more Phosphorus, 4 times more Potassium, 10.7 times more Selenium and 8.7 times more Zinc than Raw Pumpkin.
• 100 grams of Pumpkin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pumpkin have 1.3 times more Sugars than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 13 times more Energy, 119.3 times more Omega 3, 9.4 times more Carbohydrate, 30.4 times more Fiber and 22.5 times more Protein than Raw Pumpkin.
• 100 grams of Pumpkin provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Pumpkin as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.