Comparing Nutrients in 14 ounces PumpkinVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

California Red Kidney Beans

29%

70%

14 oz ▼

Macro Nutrients

Pumpkinvs California Red Kidney Beans

3.56%103kcal

Energy

45%1310kcal

103 kcalvs1310 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.41%0.4g

Fat

1.02%0.99g

0.4 gvs0.99 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.64%0.21g

Saturated Fat

0.45%0.14g

0.21 gvs0.14 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.74%0.012g

Omega 3

21%0.33g

0.012 gvs0.33 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.047%0.008g

Omega 6

1.26%0.21g

0.008 gvs0.21 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

183%237g

25.8 gvs237 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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15%11g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

11 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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5.22%2g

Fiber

260%99g

2 gvs99 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.1%3.97g

Protein

173%97g

3.97 gvs97 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pumpkinvs California Red Kidney Beans

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

175%2.1mg

Thiamine

0.2 mgvs2.1 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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33.6%0.44mg

Vitamin B2

67%0.87mg

Riboflavin

0.44 mgvs0.87 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15%2.4mg

Vitamin B3

51%8.18mg

Niacin, nicotinic acid, niacinamide

2.4 mgvs8.18 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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23.7%1.2mg

Vitamin B5

62%3.1mg

Pantothenic acid

1.2 mgvs3.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18.6%0.24mg

Vitamin B6

121%1.58mg

Pyridoxine

0.24 mgvs1.58 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

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

391%1564μg

Folates and Folic Acid

63.5 μgvs1564 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

20%18mg

Ascorbic acid

35.7 mgvs18 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

Tocopherols and Tocotrienols

4.2 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.64%4.37μg

Vitamin K

Phytomenadione or phylloquinone

4.37 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pumpkinvs California Red Kidney Beans

8.33%83.3mg

Calcium

77.4%774mg

83.3 mgvs774 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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56%0.5mg

Copper

485%4.37mg

0.5 mgvs4.37 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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

464%37mg

3.18 mgvs37 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.3%47.6mg

Magnesium

151%635mg

47.6 mgvs635 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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21.6%0.5mg

Manganese

173%3.97mg

0.5 mgvs3.97 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

230%1607mg

175 mgvs1607 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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39.7%1349mg

Potassium

174%5914mg

1349 mgvs5914 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.16%1.2μg

Selenium

23%12.7μg

1.2 μgvs12.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.97mg

Sodium

2.9%43.7mg

3.97 mgvs43.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11.5%1.27mg

Zinc

92%10mg

1.27 mgvs10 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.83%364g

Water

1.26%46.6g

364 gvs46.6 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 California Red Kidney Beans:

Raw Pumpkin has more Vitamin A and 2 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 10.6 times more Vitamin B1, 2 times more Vitamin B2, 3.4 times more Vitamin B3, 2.6 times more Vitamin B5, 6.5 times more Vitamin B6 and 24.6 times more Vitamin B9 than Raw Pumpkin.
Both Raw Pumpkin as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pumpkin vs California Red Kidney Beans:

Raw Pumpkin has 7.8 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 9.3 times more Calcium, 8.7 times more Copper, 11.7 times more Iron, 13.3 times more Magnesium, 8 times more Manganese, 9.2 times more Phosphorus, 4.4 times more Potassium, 10.7 times more Selenium and 8 times more Zinc than Raw Pumpkin.

Comparison of macro-nutrients per 14 ounces:

Raw California Red Kidney Beans contain 12.7 times more Energy, 28 times more Omega 3, 9.2 times more Carbohydrate, 49.8 times more Fiber and 24.4 times more Protein than Raw Pumpkin.
Both Raw Pumpkin as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

PumpkinVS Boiled PumpkinCalifornia Red Kidney BeansVS Boiled PumpkinPumpkinVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 14 ounces PumpkinVS California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: