Comparing Nutrients in 300 calories Boiled Kidney BeansVS Boiled Pumpkin

Weight per 300 calories

Boiled Kidney Beans

236g

Boiled Pumpkin

1500g

Boiled Kidney Beans have 6.4 times more energy per 100g than Boiled Pumpkin. It has average energy density when compared to other foods. Boiled and Drained Pumpkin having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Boiled Pumpkin

12%

85%

300 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Boiled 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

1.1%1.05g

1.2 gvs1.05 g

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

Find Legumes rich in Fat

0.54%0.17g

Saturated Fat

1.73%0.56g

0.17 gvs0.56 g

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

Find Legumes rich in Saturated Fat

25%0.4g

Omega 3

1.88%0.03g

0.4 gvs0.03 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

0.18%0.03g

0.26 gvs0.03 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

56.5%73.5g

54 gvs73.5 g

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

Find Legumes rich in Carbohydrate

1.04%0.76g

Sugars

43%31g

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

0.76 gvs31 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

43.4%16.5g

15 gvs16.5 g

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

Find Legumes rich in Fiber

36.6%20.5g

Protein

19.3%11g

20.5 gvs11 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 Boiled Pumpkin

0%0μg

Vitamin A

480%4320μg

RAE, retinol activity equivalents

0 μgvs4320 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

38.8%0.47mg

Thiamine

0.38 mgvs0.47 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

90%1.17mg

Riboflavin

0.14 mgvs1.17 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

38.7%6.2mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs6.2 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

60.3%3mg

Pantothenic acid

0.52 mgvs3 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

50.8%0.66mg

Pyridoxine

0.28 mgvs0.66 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

33.8%135μg

Folates and Folic Acid

307 μgvs135 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

78.3%70.5mg

Ascorbic acid

2.83 mgvs70.5 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

80%12mg

Tocopherols and Tocotrienols

0.071 mgvs12 mg

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

Find Legumes rich in Vitamin E

16.5%20μg

Vitamin K

10%12μg

Phytomenadione or phylloquinone

20 μgvs12 μg

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

Find Legumes rich in Vitamin K

Minerals

Boiled Kidney Beansvs Boiled Pumpkin

8.27%82.7mg

Calcium

22.5%225mg

82.7 mgvs225 mg

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

Find Legumes rich in Calcium

56.7%0.51mg

Copper

152%1.37mg

0.51 mgvs1.37 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

107%8.55mg

5.24 mgvs8.55 mg

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

Find Legumes rich in Iron

23.6%99mg

Magnesium

32%135mg

99 mgvs135 mg

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

Find Legumes rich in Magnesium

44%1mg

Manganese

58%1.34mg

1 mgvs1.34 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

64.3%450mg

326 mgvs450 mg

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

Find Legumes rich in Phosphorus

28%957mg

Potassium

101%3450mg

957 mgvs3450 mg

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

Find Legumes rich in Potassium

4.72%2.6μg

Selenium

5.45%3μg

2.6 μgvs3 μg

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

Find Legumes rich in Selenium

0.16%2.36mg

Sodium

1%15mg

2.36 mgvs15 mg

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

Find Legumes rich in Sodium

21.5%2.36mg

Zinc

31.4%3.45mg

2.36 mgvs3.45 mg

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

Find Legumes rich in Zinc

4.27%158g

Water

38%1405g

158 gvs1405 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 Boiled Pumpkin:

Boiled All Types Kidney Beans have 2.3 times more Vitamin B9 and 1.7 times more Vitamin K than Boiled and Drained Pumpkin.
While Boiled and Drained Pumpkin contains more Vitamin A, 8.5 times more Vitamin B2, 4.5 times more Vitamin B3, 5.8 times more Vitamin B5, 2.3 times more Vitamin B6, 24.9 times more Vitamin C and 169.3 times more Vitamin E than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Boiled and Drained Pumpkin have similar amounts of Vitamin B1 per 300 kcal.
Both Boiled All Types Kidney Beans as well as Boiled and Drained Pumpkin have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Boiled and Drained Pumpkin contains 2.7 times more Calcium, 2.7 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus, 3.6 times more Potassium, 1.5 times more Zinc and 8.9 times more Water than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Boiled and Drained Pumpkin have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled All Types Kidney Beans have 13.4 times more Omega 3 and 1.9 times more Protein than Boiled and Drained Pumpkin.
While Boiled and Drained Pumpkin contains 1.4 times more Carbohydrate and 41.3 times more Sugars than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Boiled and Drained Pumpkin have similar amounts of Energy and Fiber per 300 kcal.
Both Boiled All Types Kidney Beans as well as Boiled and Drained Pumpkin 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 BeansBoiled PumpkinVS Canned Kidney BeansBoiled Kidney BeansVS Canned PumpkinBoiled PumpkinVS Canned Pumpkin

Compare Foods

Comparing Nutrients in 300 calories Boiled Kidney BeansVS Boiled Pumpkin

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: