Comparing Nutrients in 300 calories Boiled Kidney BeansVS Canned Pumpkin

Weight per 300 calories

Boiled Kidney Beans

236g

Canned Pumpkin

882g

Boiled Kidney Beans have 3.7 times more energy per 100g than Canned Pumpkin. It has average energy density when compared to other foods. Canned Pumpkin no Salt having low energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Canned Pumpkin?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Canned Pumpkin

11%

83%

300 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Canned Pumpkin

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Legumes rich in Energy

1.2%1.2g

Fat

2.55%2.47g

1.2 gvs2.47 g

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

Find Legumes rich in Fat

0.54%0.17g

Saturated Fat

4.03%1.3g

0.17 gvs1.3 g

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

Find Legumes rich in Saturated Fat

25%0.4g

Omega 3

4.4%0.071g

0.4 gvs0.071 g

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

Find Legumes rich in Omega 3

1.5%0.26g

Omega 6

0.36%0.062g

0.26 gvs0.062 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol

41.4%54g

Carbohydrate

55%71.4g

54 gvs71.4 g

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

Find Legumes rich in Carbohydrate

1.04%0.76g

Sugars

40%29g

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

0.76 gvs29 g

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

Find Legumes rich in Sugars

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 .

Find Legumes rich in Fructose

Glucose

NA gvsNA g

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

Find Legumes rich in Glucose

Sucrose

NA gvsNA g

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

Find Legumes rich in Sucrose

39.8%15g

Fiber

67.3%25.6g

15 gvs25.6 g

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

Find Legumes rich in Fiber

36.6%20.5g

Protein

17.3%9.7g

20.5 gvs9.7 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Kidney Beansvs Canned Pumpkin

0%0μg

Vitamin A

763%6865μg

RAE, retinol activity equivalents

0 μgvs6865 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

31.5%0.38mg

Vitamin B1

17.6%0.21mg

Thiamine

0.38 mgvs0.21 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

10.5%0.14mg

Vitamin B2

36.7%0.48mg

Riboflavin

0.14 mgvs0.48 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

8.53%1.37mg

Vitamin B3

20.2%3.24mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs3.24 mg

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

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

10.4%0.52mg

Vitamin B5

70.6%3.53mg

Pantothenic acid

0.52 mgvs3.53 mg

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

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

22%0.28mg

Vitamin B6

38%0.49mg

Pyridoxine

0.28 mgvs0.49 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7

76.8%307μg

Vitamin B9

26.5%106μg

Folates and Folic Acid

307 μgvs106 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

3.15%2.83mg

Vitamin C

41%37mg

Ascorbic acid

2.83 mgvs37 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

0.47%0.071mg

Vitamin E

62.4%9.35mg

Tocopherols and Tocotrienols

0.071 mgvs9.35 mg

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

Find Legumes rich in Vitamin E

16.5%20μg

Vitamin K

118%141μg

Phytomenadione or phylloquinone

20 μgvs141 μg

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

Find Legumes rich in Vitamin K

Minerals

Boiled Kidney Beansvs Canned Pumpkin

8.27%82.7mg

Calcium

23%229mg

82.7 mgvs229 mg

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

Find Legumes rich in Calcium

56.7%0.51mg

Copper

105%0.94mg

0.51 mgvs0.94 mg

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

Find Legumes rich in Copper

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 .

Find Legumes rich in Fluoride

65.6%5.24mg

Iron

153%12.3mg

5.24 mgvs12.3 mg

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

Find Legumes rich in Iron

23.6%99mg

Magnesium

48.3%203mg

99 mgvs203 mg

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

Find Legumes rich in Magnesium

44%1mg

Manganese

57%1.3mg

1 mgvs1.3 mg

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

Find Legumes rich in Manganese

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 .

Find Legumes rich in Molybdenum

46.6%326mg

Phosphorus

44%309mg

326 mgvs309 mg

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

Find Legumes rich in Phosphorus

28%957mg

Potassium

53.5%1818mg

957 mgvs1818 mg

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

Find Legumes rich in Potassium

4.72%2.6μg

Selenium

6.4%3.53μg

2.6 μgvs3.53 μg

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

Find Legumes rich in Selenium

0.16%2.36mg

Sodium

2.94%44mg

2.36 mgvs44 mg

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

Find Legumes rich in Sodium

21.5%2.36mg

Zinc

13.6%1.5mg

2.36 mgvs1.5 mg

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

Find Legumes rich in Zinc

4.27%158g

Water

21.5%794g

158 gvs794 g

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

Find Legumes rich in Water

Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Canned Pumpkin:

Boiled All Types Kidney Beans have 1.8 times more Vitamin B1 and 2.9 times more Vitamin B9 than Canned Pumpkin no Salt.
While Canned Pumpkin no Salt contains more Vitamin A, 3.5 times more Vitamin B2, 2.4 times more Vitamin B3, 6.8 times more Vitamin B5, 1.7 times more Vitamin B6, 13.1 times more Vitamin C, 132 times more Vitamin E and 7.1 times more Vitamin K than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans as well as Canned Pumpkin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Canned Pumpkin:

Boiled All Types Kidney Beans have 1.6 times more Zinc than Canned Pumpkin no Salt.
While Canned Pumpkin no Salt contains 2.8 times more Calcium, 1.9 times more Copper, 2.3 times more Iron, 2 times more Magnesium, 1.3 times more Manganese, 1.9 times more Potassium, 1.4 times more Selenium and 5 times more Water than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Canned Pumpkin no Salt have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled All Types Kidney Beans have 5.7 times more Omega 3 and 2.1 times more Protein than Canned Pumpkin no Salt.
While Canned Pumpkin no Salt contains 7.5 times more Saturated Fat, 1.3 times more Carbohydrate, 38.5 times more Sugars and 1.7 times more Fiber than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Canned Pumpkin no Salt have similar amounts of Energy per 300 kcal.
Both Boiled All Types Kidney Beans as well as Canned Pumpkin no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Kidney BeansVS Canned Kidney BeansCanned PumpkinVS Canned Kidney BeansBoiled Kidney BeansVS Canned Pumpkin Pie MixCanned PumpkinVS Canned Pumpkin Pie Mix

Compare Foods

Comparing Nutrients in 300 calories Boiled Kidney BeansVS Canned Pumpkin

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Canned Pumpkin?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: