Comparing Nutrients in 1 kilogram PumpkinVS Boiled California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

Boiled California Red Kidney Beans

29%

70%

1 kg ▼

Macro Nutrients

Pumpkinvs Boiled California Red Kidney Beans

8.97%260kcal

Energy

42.8%1240kcal

260 kcalvs1240 kcal

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

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1.03%1g

Fat

0.93%0.9g

1 gvs0.9 g

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

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1.63%0.52g

Saturated Fat

0.44%0.14g

0.52 gvs0.14 g

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

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1.88%0.03g

Omega 3

20%0.32g

0.03 gvs0.32 g

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

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0.12%0.02g

Omega 6

1.18%0.2g

0.02 gvs0.2 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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50%65g

Carbohydrate

172%224g

65 gvs224 g

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

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38%27.6g

Sugars

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

27.6 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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13%5g

Fiber

245%93g

5 gvs93 g

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

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18%10g

Protein

163%91g

10 gvs91 g

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

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Vitamins

Pumpkinvs Boiled California Red Kidney Beans

473%4260μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

4260 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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41.7%0.5mg

Vitamin B1

108%1.3mg

Thiamine

0.5 mgvs1.3 mg

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

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84.6%1.1mg

Vitamin B2

47.7%0.62mg

Riboflavin

1.1 mgvs0.62 mg

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

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37.5%6mg

Vitamin B3

33.8%5.4mg

Niacin, nicotinic acid, niacinamide

6 mgvs5.4 mg

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

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59.6%2.98mg

Vitamin B5

43.8%2.2mg

Pantothenic acid

2.98 mgvs2.2 mg

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

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47%0.61mg

Vitamin B6

80%1.04mg

Pyridoxine

0.61 mgvs1.04 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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40%160μg

Vitamin B9

185%740μg

Folates and Folic Acid

160 μgvs740 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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100%90mg

Vitamin C

13.3%12mg

Ascorbic acid

90 mgvs12 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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70.7%10.6mg

Vitamin E

Tocopherols and Tocotrienols

10.6 mgvsNA mg

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

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9.17%11μg

Vitamin K

Phytomenadione or phylloquinone

11 μgvsNA μg

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

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Minerals

Pumpkinvs Boiled California Red Kidney Beans

21%210mg

Calcium

66%660mg

210 mgvs660 mg

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

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141%1.27mg

Copper

321%2.9mg

1.27 mgvs2.9 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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100%8mg

Iron

373%30mg

8 mgvs30 mg

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

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28.6%120mg

Magnesium

114%480mg

120 mgvs480 mg

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

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54.3%1.25mg

Manganese

138%3.18mg

1.25 mgvs3.18 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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63%440mg

Phosphorus

196%1370mg

440 mgvs1370 mg

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

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100%3400mg

Potassium

123%4190mg

3400 mgvs4190 mg

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

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5.45%3μg

Selenium

22%12μg

3 μgvs12 μg

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

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0.67%10mg

Sodium

2.67%40mg

10 mgvs40 mg

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

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29%3.2mg

Zinc

78%8.6mg

3.2 mgvs8.6 mg

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

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24.8%916g

Water

18%669g

916 gvs669 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Pumpkin vs Boiled California Red Kidney Beans:

Raw Pumpkin has more Vitamin A, 1.8 times more Vitamin B2, 1.4 times more Vitamin B5 and 7.5 times more Vitamin C than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 2.6 times more Vitamin B1, 1.7 times more Vitamin B6 and 4.6 times more Vitamin B9 than Raw Pumpkin.
Both Raw Pumpkin and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 per 1 kg.
Both Raw Pumpkin as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pumpkin vs Boiled California Red Kidney Beans:

Raw Pumpkin has 1.4 times more Water than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 3.1 times more Calcium, 2.3 times more Copper, 3.7 times more Iron, 4 times more Magnesium, 2.5 times more Manganese, 3.1 times more Phosphorus, 4 times more Selenium and 2.7 times more Zinc than Raw Pumpkin.
Both Raw Pumpkin and Boiled California Red Kidney Beans have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Boiled California Red Kidney Beans contain 4.8 times more Energy, 10.7 times more Omega 3, 3.4 times more Carbohydrate, 18.6 times more Fiber and 9.1 times more Protein than Raw Pumpkin.
Both Raw Pumpkin as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

PumpkinVS Boiled PumpkinBoiled California Red Kidney BeansVS Boiled PumpkinPumpkinVS Red Kidney BeansBoiled California Red Kidney BeansVS Red Kidney Beans

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Comparing Nutrients in 1 kilogram PumpkinVS Boiled California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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