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Comparing Nutrients in 14 ounces PumpkinVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Pumpkin
13%
3%
84%
Boiled Kidney Beans
27%
3%
70%
14 oz ▼

Macro Nutrients

3.56%103kcal
Energy
17.4%504kcal
103 kcalvs504 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.41%0.4g
Fat
2.05%2g
0.4 gvs2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.64%0.21g
Saturated Fat
0.91%0.29g
0.21 gvs0.29 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.74%0.012g
Omega 3
42%0.67g
0.012 gvs0.67 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.047%0.008g
Omega 6
2.52%0.43g
0.008 gvs0.43 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20%25.8g
Carbohydrate
69.6%90g
25.8 gvs90 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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15%11g
Sugars
1.75%1.27g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
11 gvs1.27 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.22%2g
Fiber
67%25.4g
2 gvs25.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
7.1%3.97g
Protein
61.4%34.4g
3.97 gvs34.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

188%1691μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1691 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16.5%0.2mg
Vitamin B1
53%0.64mg
Thiamine
0.2 mgvs0.64 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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33.6%0.44mg
Vitamin B2
17.7%0.23mg
Riboflavin
0.44 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15%2.4mg
Vitamin B3
14.3%2.3mg
Niacin, nicotinic acid, niacinamide
2.4 mgvs2.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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23.7%1.2mg
Vitamin B5
17.5%0.87mg
Pantothenic acid
1.2 mgvs0.87 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18.6%0.24mg
Vitamin B6
36.6%0.48mg
Pyridoxine
0.24 mgvs0.48 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16%63.5μg
Vitamin B9
129%516μg
Folates and Folic Acid
63.5 μgvs516 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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39.7%35.7mg
Vitamin C
5.3%4.76mg
Ascorbic acid
35.7 mgvs4.76 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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28%4.2mg
Vitamin E
0.79%0.12mg
Tocopherols and Tocotrienols
4.2 mgvs0.12 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.64%4.37μg
Vitamin K
27.8%33.3μg
Phytomenadione or phylloquinone
4.37 μgvs33.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

8.33%83.3mg
Calcium
14%139mg
83.3 mgvs139 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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56%0.5mg
Copper
95%0.86mg
0.5 mgvs0.86 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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39.7%3.18mg
Iron
110%8.8mg
3.18 mgvs8.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.3%47.6mg
Magnesium
39.7%167mg
47.6 mgvs167 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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21.6%0.5mg
Manganese
74.2%1.7mg
0.5 mgvs1.7 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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25%175mg
Phosphorus
78.2%548mg
175 mgvs548 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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39.7%1349mg
Potassium
47.3%1607mg
1349 mgvs1607 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.16%1.2μg
Selenium
7.94%4.37μg
1.2 μgvs4.37 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.26%3.97mg
Sodium
0.26%3.97mg
3.97 mgvs3.97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11.5%1.27mg
Zinc
36%3.97mg
1.27 mgvs3.97 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.83%364g
Water
7.2%266g
364 gvs266 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Pumpkin vs Boiled Kidney Beans:
Comparing minerals per 14 ounces for Pumpkin vs Boiled Kidney Beans:
Comparison of macro-nutrients per 14 ounces:



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