Comparing Nutrients in 1 pound PumpkinVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

California Red Kidney Beans

29%

70%

1 lb ▼

Macro Nutrients

Pumpkinvs California Red Kidney Beans

4.07%118kcal

Energy

51.6%1497kcal

118 kcalvs1497 kcal

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

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0.47%0.45g

Fat

1.17%1.13g

0.45 gvs1.13 g

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

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0.74%0.24g

Saturated Fat

0.51%0.16g

0.24 gvs0.16 g

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

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0.85%0.014g

Omega 3

24%0.38g

0.014 gvs0.38 g

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

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0.053%0.009g

Omega 6

1.44%0.24g

0.009 gvs0.24 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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22.7%29.5g

Carbohydrate

209%271g

29.5 gvs271 g

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

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17.3%12.5g

Sugars

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

12.5 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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5.97%2.27g

Fiber

297%113g

2.27 gvs113 g

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

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8.1%4.54g

Protein

197%111g

4.54 gvs111 g

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

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Vitamins

Pumpkinvs California Red Kidney Beans

215%1932μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1932 μgvs0 μg

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

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19%0.23mg

Vitamin B1

200%2.4mg

Thiamine

0.23 mgvs2.4 mg

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

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38.4%0.5mg

Vitamin B2

76.4%0.99mg

Riboflavin

0.5 mgvs0.99 mg

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

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17%2.72mg

Vitamin B3

58.4%9.34mg

Niacin, nicotinic acid, niacinamide

2.72 mgvs9.34 mg

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

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27%1.35mg

Vitamin B5

70.8%3.54mg

Pantothenic acid

1.35 mgvs3.54 mg

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

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21.3%0.28mg

Vitamin B6

139%1.8mg

Pyridoxine

0.28 mgvs1.8 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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18%72.6μg

Vitamin B9

447%1787μg

Folates and Folic Acid

72.6 μgvs1787 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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45.4%41mg

Vitamin C

22.7%20.4mg

Ascorbic acid

41 mgvs20.4 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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32%4.8mg

Vitamin E

Tocopherols and Tocotrienols

4.8 mgvsNA mg

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

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4.16%5μg

Vitamin K

Phytomenadione or phylloquinone

5 μgvsNA μg

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

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Minerals

Pumpkinvs California Red Kidney Beans

9.53%95mg

Calcium

88.5%885mg

95 mgvs885 mg

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

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64%0.58mg

Copper

554%5mg

0.58 mgvs5 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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45.4%3.63mg

Iron

530%42.4mg

3.63 mgvs42.4 mg

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

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13%54.4mg

Magnesium

173%726mg

54.4 mgvs726 mg

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

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24.7%0.57mg

Manganese

197%4.54mg

0.57 mgvs4.54 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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28.5%200mg

Phosphorus

262%1837mg

200 mgvs1837 mg

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

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45.4%1542mg

Potassium

199%6759mg

1542 mgvs6759 mg

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

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2.47%1.36μg

Selenium

26.4%14.5μg

1.36 μgvs14.5 μg

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

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0.3%4.54mg

Sodium

3.33%50mg

4.54 mgvs50 mg

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

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13%1.45mg

Zinc

105%11.6mg

1.45 mgvs11.6 mg

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

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11.2%415g

Water

1.44%53.3g

415 gvs53.3 g

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

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Lets compare vitamin content per 1 pound 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 1 lb.

Comparing minerals per 1 pound 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 1 pound:

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 1 lb.

Compare more foods per 1 lb:

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 1 pound PumpkinVS California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: