Comparing Nutrients in 300 calories Roasted Squash Seed KernelsVS Boiled Kidney Beans

Weight per 300 calories

Roasted Squash Seed Kernels

52.3g

Boiled Kidney Beans

236g

Roasted Squash Seed Kernels have 4.5 times more energy per 100g than Boiled Kidney Beans. It has very high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Roasted Squash Seed Kernels or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Roasted Squash Seed Kernels

19%

71%

10%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Roasted Squash Seed Kernelsvs 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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26.4%25.6g

Fat

1.2%1.2g

25.6 gvs1.2 g

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

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14%4.47g

Saturated Fat

0.54%0.17g

4.47 gvs0.17 g

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

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3.63%0.058g

Omega 3

25%0.4g

0.058 gvs0.4 g

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

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60.2%10.2g

Omega 6

1.5%0.26g

10.2 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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5.9%7.7g

Carbohydrate

41.4%54g

7.7 gvs54 g

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

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0.93%0.67g

Sugars

1.04%0.76g

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

0.67 gvs0.76 g

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

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0.05%0.037g

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]

0.037 gvsNA g

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

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%0.037g

Glucose

0.037 gvsNA g

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

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%0.6g

Sucrose

0.6 gvsNA g

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

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8.94%3.4g

Fiber

39.8%15g

3.4 gvs15 g

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

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28%15.6g

Protein

36.6%20.5g

15.6 gvs20.5 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Roasted Squash Seed Kernelsvs Boiled Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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3.05%0.037mg

Vitamin B1

31.5%0.38mg

Thiamine

0.037 mgvs0.38 mg

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

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6.03%0.078mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.078 mgvs0.14 mg

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

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14.5%2.3mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

2.3 mgvs1.37 mg

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

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5.96%0.3mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.3 mgvs0.52 mg

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

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4.02%0.052mg

Vitamin B6

22%0.28mg

Pyridoxine

0.052 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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7.45%29.8μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

29.8 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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1.05%0.94mg

Vitamin C

3.15%2.83mg

Ascorbic acid

0.94 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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1.95%0.29mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

0.29 mgvs0.071 mg

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

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1.96%2.35μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

2.35 μgvs20 μg

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

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Minerals

Roasted Squash Seed Kernelsvs Boiled Kidney Beans

2.7%27mg

Calcium

8.27%82.7mg

27 mgvs82.7 mg

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

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74%0.67mg

Copper

56.7%0.51mg

0.67 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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52.7%4.2mg

Iron

65.6%5.24mg

4.2 mgvs5.24 mg

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

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68.4%287mg

Magnesium

23.6%99mg

287 mgvs99 mg

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

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102%2.35mg

Manganese

44%1mg

2.35 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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87.7%614mg

Phosphorus

46.6%326mg

614 mgvs326 mg

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

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12%412mg

Potassium

28%957mg

412 mgvs957 mg

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

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8.93%4.9μg

Selenium

4.72%2.6μg

4.9 μgvs2.6 μg

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

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0.63%9.4mg

Sodium

0.16%2.36mg

9.4 mgvs2.36 mg

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

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36.3%4mg

Zinc

21.5%2.36mg

4 mgvs2.36 mg

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

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0.029%1.06g

Water

4.27%158g

1.06 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 Roasted Squash Seed Kernels vs Boiled Kidney Beans:

Roasted Pumpkin And Squash Seed Kernels have 1.7 times more Vitamin B3 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 10.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B5, 5.4 times more Vitamin B6, 10.3 times more Vitamin B9, 3 times more Vitamin C and 8.4 times more Vitamin K than Roasted Pumpkin And Squash Seed Kernels.
Both Roasted Pumpkin And Squash Seed Kernels as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Roasted Squash Seed Kernels vs Boiled Kidney Beans:

Roasted Pumpkin And Squash Seed Kernels have 1.3 times more Copper, 2.9 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus, 1.9 times more Selenium and 1.7 times more Zinc than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3 times more Calcium, 2.3 times more Potassium and 149 times more Water than Roasted Pumpkin And Squash Seed Kernels.
Both Roasted Pumpkin And Squash Seed Kernels and Boiled All Types Kidney Beans have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Roasted Pumpkin And Squash Seed Kernels have 21.7 times more Fat, 25.9 times more Saturated Fat and 40.1 times more Omega 6 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 6.9 times more Omega 3, 7 times more Carbohydrate, 4.5 times more Fiber and 1.3 times more Protein than Roasted Pumpkin And Squash Seed Kernels.
Both Roasted Pumpkin And Squash Seed Kernels and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Roasted Pumpkin And Squash Seed Kernels as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted Squash Seed KernelsVS Dried Safflower SeedsBoiled Kidney BeansVS Dried Safflower SeedsRoasted Squash Seed KernelsVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Roasted Squash Seed KernelsVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Squash Seed Kernels or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: