Comparing Nutrients in 300 calories Boiled Kidney BeansVS Boiled Pumpkin Flowers

Weight per 300 calories

Boiled Kidney Beans

236g

Boiled Pumpkin Flowers

2000g

Boiled Kidney Beans have 8.5 times more energy per 100g than Boiled Pumpkin Flowers. It has average energy density when compared to other foods. Boiled and Drained Pumpkin Flowers having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Boiled Pumpkin Flowers

24%

72%

300 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Boiled Pumpkin Flowers

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.2%1.2g

Fat

1.65%1.6g

1.2 gvs1.6 g

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

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0.54%0.17g

Saturated Fat

2.56%0.82g

0.17 gvs0.82 g

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

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25%0.4g

Omega 3

2.5%0.04g

0.4 gvs0.04 g

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

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1.5%0.26g

Omega 6

0.24%0.04g

0.26 gvs0.04 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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41.4%54g

Carbohydrate

50.8%66g

54 gvs66 g

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

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1.04%0.76g

Sugars

66.2%48g

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

0.76 gvs48 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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39.8%15g

Fiber

47.4%18g

15 gvs18 g

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

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36.6%20.5g

Protein

39%22g

20.5 gvs22 g

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

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Vitamins

Boiled Kidney Beansvs Boiled Pumpkin Flowers

0%0μg

Vitamin A

193%1740μg

RAE, retinol activity equivalents

0 μgvs1740 μg

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

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31.5%0.38mg

Vitamin B1

30%0.36mg

Thiamine

0.38 mgvs0.36 mg

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

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10.5%0.14mg

Vitamin B2

49.2%0.64mg

Riboflavin

0.14 mgvs0.64 mg

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

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8.53%1.37mg

Vitamin B3

38.8%6.2mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs6.2 mg

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

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10.4%0.52mg

Vitamin B5

Pantothenic acid

0.52 mgvsNA mg

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

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22%0.28mg

Vitamin B6

77%1mg

Pyridoxine

0.28 mgvs1 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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76.8%307μg

Vitamin B9

205%820μg

Folates and Folic Acid

307 μgvs820 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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3.15%2.83mg

Vitamin C

111%100mg

Ascorbic acid

2.83 mgvs100 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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0.47%0.071mg

Vitamin E

5.33%0.8mg

Tocopherols and Tocotrienols

0.071 mgvs0.8 mg

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

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16.5%20μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

20 μgvs0 μg

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

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Minerals

Boiled Kidney Beansvs Boiled Pumpkin Flowers

8.27%82.7mg

Calcium

74%740mg

82.7 mgvs740 mg

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

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56.7%0.51mg

Copper

222%2mg

0.51 mgvs2 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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65.6%5.24mg

Iron

220%17.6mg

5.24 mgvs17.6 mg

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

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23.6%99mg

Magnesium

119%500mg

99 mgvs500 mg

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

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44%1mg

Manganese

1 mgvsNA 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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46.6%326mg

Phosphorus

97%680mg

326 mgvs680 mg

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

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28%957mg

Potassium

62.4%2120mg

957 mgvs2120 mg

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

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4.72%2.6μg

Selenium

25.5%14μg

2.6 μgvs14 μg

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

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0.16%2.36mg

Sodium

8%120mg

2.36 mgvs120 mg

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

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21.5%2.36mg

Zinc

18%2mg

2.36 mgvs2 mg

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

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4.27%158g

Water

51.5%1904g

158 gvs1904 g

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

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

Boiled All Types Kidney Beans have more Vitamin K than Boiled and Drained Pumpkin Flowers.
While Boiled and Drained Pumpkin Flowers contain more Vitamin A, 4.7 times more Vitamin B2, 4.5 times more Vitamin B3, 3.5 times more Vitamin B6, 2.7 times more Vitamin B9, 35.3 times more Vitamin C and 11.3 times more Vitamin E than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Boiled and Drained Pumpkin Flowers have similar amounts of Vitamin B1 per 300 kcal.
Both Boiled All Types Kidney Beans as well as Boiled and Drained Pumpkin Flowers have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Boiled and Drained Pumpkin Flowers contain 9 times more Calcium, 3.9 times more Copper, 3.4 times more Iron, 5 times more Magnesium, 2.1 times more Phosphorus, 2.2 times more Potassium, 5.4 times more Selenium, 50.8 times more Sodium and 12 times more Water than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Boiled and Drained Pumpkin Flowers have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled All Types Kidney Beans have 10 times more Omega 3 than Boiled and Drained Pumpkin Flowers.
While Boiled and Drained Pumpkin Flowers contain 63.5 times more Sugars than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Boiled and Drained Pumpkin Flowers have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
Both Boiled All Types Kidney Beans as well as Boiled and Drained Pumpkin Flowers 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 Pumpkin FlowersVS Canned Kidney BeansBoiled Kidney BeansVS Pumpkin LeavesBoiled Pumpkin FlowersVS Pumpkin Leaves

Compare Foods

Comparing Nutrients in 300 calories Boiled Kidney BeansVS Boiled Pumpkin Flowers

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: