Comparing Nutrients in 300 calories Boiled PumpkinVS Boiled Kidney Beans

Weight per 300 calories

Boiled Pumpkin

1500g

Boiled Kidney Beans

236g

Boiled All Types Kidney Beans have 6.4 times more energy per unit of mass than Boiled and Drained Pumpkin, which is average in comparison to other foods. Boiled Pumpkin having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Pumpkin

12%

85%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Boiled Pumpkinvs Boiled Kidney Beans

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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1.1%1.05g

Fat

1.2%1.2g

1.05 gvs1.2 g

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

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1.73%0.56g

Saturated Fat

0.54%0.17g

0.56 gvs0.17 g

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

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1.88%0.03g

Omega 3

25%0.4g

0.03 gvs0.4 g

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

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0.18%0.03g

Omega 6

1.5%0.26g

0.03 gvs0.26 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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56.5%73.5g

Carbohydrate

41.4%54g

73.5 gvs54 g

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

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43%31g

Sugars

1.04%0.76g

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

31 gvs0.76 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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43.4%16.5g

Fiber

39.8%15g

16.5 gvs15 g

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

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19.3%11g

Protein

36.6%20.5g

11 gvs20.5 g

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

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Vitamins

Boiled Pumpkinvs Boiled Kidney Beans

480%4320μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

4320 μgvs0 μg

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

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38.8%0.47mg

Vitamin B1

31.5%0.38mg

Thiamine

0.47 mgvs0.38 mg

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

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90%1.17mg

Vitamin B2

10.5%0.14mg

Riboflavin

1.17 mgvs0.14 mg

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

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38.7%6.2mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

6.2 mgvs1.37 mg

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

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60.3%3mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

3 mgvs0.52 mg

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

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50.8%0.66mg

Vitamin B6

22%0.28mg

Pyridoxine

0.66 mgvs0.28 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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33.8%135μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

135 μgvs307 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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78.3%70.5mg

Vitamin C

3.15%2.83mg

Ascorbic acid

70.5 mgvs2.83 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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80%12mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

12 mgvs0.071 mg

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

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10%12μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

12 μgvs20 μg

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

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Minerals

Boiled Pumpkinvs Boiled Kidney Beans

22.5%225mg

Calcium

8.27%82.7mg

225 mgvs82.7 mg

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

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152%1.37mg

Copper

56.7%0.51mg

1.37 mgvs0.51 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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107%8.55mg

Iron

65.6%5.24mg

8.55 mgvs5.24 mg

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

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32%135mg

Magnesium

23.6%99mg

135 mgvs99 mg

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

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58%1.34mg

Manganese

44%1mg

1.34 mgvs1 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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64.3%450mg

Phosphorus

46.6%326mg

450 mgvs326 mg

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

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101%3450mg

Potassium

28%957mg

3450 mgvs957 mg

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

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5.45%3μg

Selenium

4.72%2.6μg

3 μgvs2.6 μg

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

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1%15mg

Sodium

0.16%2.36mg

15 mgvs2.36 mg

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

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31.4%3.45mg

Zinc

21.5%2.36mg

3.45 mgvs2.36 mg

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

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38%1405g

Water

4.27%158g

1405 gvs158 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 Pumpkin vs Boiled Kidney Beans:

Boiled and Drained Pumpkin has more Vitamin A, 1.2 times more Vitamin B1, 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.
While Boiled All Types Kidney Beans contain 2.3 times more Vitamin B9 and 1.7 times more Vitamin K than Boiled and Drained Pumpkin.
Both Boiled and Drained Pumpkin as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Boiled and Drained Pumpkin has 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 and Drained Pumpkin and Boiled All Types Kidney Beans have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Pumpkin has 1.4 times more Carbohydrate and 41.3 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 13.4 times more Omega 3 and 1.9 times more Protein than Boiled and Drained Pumpkin.
Both Boiled and Drained Pumpkin and Boiled All Types Kidney Beans have similar amounts of Energy and Fiber per 300 kcal.
Both Boiled and Drained Pumpkin as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled PumpkinVS Canned PumpkinBoiled Kidney BeansVS Canned PumpkinBoiled PumpkinVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Boiled PumpkinVS Boiled Kidney Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: