Comparing Nutrients in 300 calories California Red Kidney BeansVS Boiled Pumpkin

Weight per 300 calories

California Red Kidney Beans

91g

Boiled Pumpkin

1500g

California Red Kidney Beans have 16.5 times more energy per 100g than Boiled Pumpkin. It has high energy density when compared to other foods. Boiled and Drained Pumpkin having very low energy density.

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

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Boiled Pumpkin

12%

85%

300 kcal ▼

Macro Nutrients

California Red 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 .

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0.23%0.23g

Fat

1.1%1.05g

0.23 gvs1.05 g

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

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0.1%0.033g

Saturated Fat

1.73%0.56g

0.033 gvs0.56 g

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

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4.77%0.076g

Omega 3

1.88%0.03g

0.076 gvs0.03 g

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

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0.29%0.049g

Omega 6

0.18%0.03g

0.049 gvs0.03 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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42%54.4g

Carbohydrate

56.5%73.5g

54.4 gvs73.5 g

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

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Sugars

43%31g

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

NA gvs31 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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59.6%22.6g

Fiber

43.4%16.5g

22.6 gvs16.5 g

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

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39.6%22g

Protein

19.3%11g

22 gvs11 g

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

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Vitamins

California Red 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 .

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40%0.48mg

Vitamin B1

38.8%0.47mg

Thiamine

0.48 mgvs0.47 mg

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

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15.3%0.2mg

Vitamin B2

90%1.17mg

Riboflavin

0.2 mgvs1.17 mg

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

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11.7%1.87mg

Vitamin B3

38.7%6.2mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs6.2 mg

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

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14%0.71mg

Vitamin B5

60.3%3mg

Pantothenic acid

0.71 mgvs3 mg

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

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27.8%0.36mg

Vitamin B6

50.8%0.66mg

Pyridoxine

0.36 mgvs0.66 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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89.5%358μg

Vitamin B9

33.8%135μg

Folates and Folic Acid

358 μgvs135 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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4.55%4.1mg

Vitamin C

78.3%70.5mg

Ascorbic acid

4.1 mgvs70.5 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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Vitamin E

80%12mg

Tocopherols and Tocotrienols

NA mgvs12 mg

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

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Vitamin K

10%12μg

Phytomenadione or phylloquinone

NA μgvs12 μg

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

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Minerals

California Red Kidney Beansvs Boiled Pumpkin

17.7%177mg

Calcium

22.5%225mg

177 mgvs225 mg

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

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111%1mg

Copper

152%1.37mg

1 mgvs1.37 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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106%8.5mg

Iron

107%8.55mg

8.5 mgvs8.55 mg

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

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34.6%145mg

Magnesium

32%135mg

145 mgvs135 mg

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

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39.5%0.91mg

Manganese

58%1.34mg

0.91 mgvs1.34 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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52.6%368mg

Phosphorus

64.3%450mg

368 mgvs450 mg

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

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40%1355mg

Potassium

101%3450mg

1355 mgvs3450 mg

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

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5.3%2.9μg

Selenium

5.45%3μg

2.9 μgvs3 μg

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

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0.67%10mg

Sodium

1%15mg

10 mgvs15 mg

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

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21%2.3mg

Zinc

31.4%3.45mg

2.3 mgvs3.45 mg

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

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0.29%10.7g

Water

38%1405g

10.7 gvs1405 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 California Red Kidney Beans vs Boiled Pumpkin:

Raw California Red Kidney Beans have 2.7 times more Vitamin B9 than Boiled and Drained Pumpkin.
While Boiled and Drained Pumpkin contains more Vitamin A, 5.9 times more Vitamin B2, 3.3 times more Vitamin B3, 4.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 17.2 times more Vitamin C than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Boiled and Drained Pumpkin have similar amounts of Vitamin B1 per 300 kcal.
Both Raw California Red 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 California Red Kidney Beans vs Boiled Pumpkin:

Boiled and Drained Pumpkin contains 1.3 times more Calcium, 1.4 times more Copper, 1.5 times more Manganese, 2.5 times more Potassium, 1.5 times more Zinc and 131.6 times more Water than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Boiled and Drained Pumpkin have similar amounts of Iron, Magnesium, Phosphorus and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw California Red Kidney Beans have 2.5 times more Omega 3, 1.4 times more Fiber and 2.1 times more Protein than Boiled and Drained Pumpkin.
While Boiled and Drained Pumpkin contains 1.4 times more Carbohydrate than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Boiled and Drained Pumpkin have similar amounts of Energy per 300 kcal.
Both Raw California Red 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:

California Red Kidney BeansVS Boiled California Red Kidney BeansBoiled PumpkinVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Canned PumpkinBoiled PumpkinVS Canned Pumpkin

Compare Foods

Comparing Nutrients in 300 calories California Red Kidney BeansVS Boiled Pumpkin

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: