Comparing Nutrients in 500 calories Boiled PumpkinVS Boiled Kidney Beans

Weight per 500 calories

Boiled Pumpkin

2500g

Boiled Kidney Beans

394g

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 500 calories - Boiled Pumpkin or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Pumpkin

12%

85%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Boiled Pumpkinvs Boiled Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.8%1.75g

Fat

2.03%1.97g

1.75 gvs1.97 g

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

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2.9%0.93g

Saturated Fat

0.9%0.29g

0.93 gvs0.29 g

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

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3.13%0.05g

Omega 3

42%0.67g

0.05 gvs0.67 g

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

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0.29%0.05g

Omega 6

2.5%0.43g

0.05 gvs0.43 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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94%123g

Carbohydrate

69%89.8g

123 gvs89.8 g

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

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71.7%52g

Sugars

1.74%1.26g

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

52 gvs1.26 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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72.4%27.5g

Fiber

66.3%25g

27.5 gvs25 g

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

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32%18g

Protein

61%34g

18 gvs34 g

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

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Vitamins

Boiled Pumpkinvs Boiled Kidney Beans

800%7200μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

7200 μgvs0 μg

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

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64.6%0.78mg

Vitamin B1

52.5%0.63mg

Thiamine

0.78 mgvs0.63 mg

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

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150%1.95mg

Vitamin B2

17.6%0.23mg

Riboflavin

1.95 mgvs0.23 mg

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

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64.5%10.3mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

10.3 mgvs2.28 mg

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

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101%5.03mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

5.03 mgvs0.87 mg

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

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84.6%1.1mg

Vitamin B6

36.3%0.47mg

Pyridoxine

1.1 mgvs0.47 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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56.3%225μg

Vitamin B9

128%512μg

Folates and Folic Acid

225 μgvs512 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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131%118mg

Vitamin C

5.25%4.72mg

Ascorbic acid

118 mgvs4.72 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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133%20mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

20 mgvs0.12 mg

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

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16.7%20μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

20 μgvs33 μg

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

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Minerals

Boiled Pumpkinvs Boiled Kidney Beans

37.5%375mg

Calcium

13.8%138mg

375 mgvs138 mg

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

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253%2.28mg

Copper

94%0.85mg

2.28 mgvs0.85 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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178%14.3mg

Iron

109%8.74mg

14.3 mgvs8.74 mg

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

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53.6%225mg

Magnesium

39.4%165mg

225 mgvs165 mg

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

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97%2.23mg

Manganese

73.6%1.7mg

2.23 mgvs1.7 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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107%750mg

Phosphorus

77.6%543mg

750 mgvs543 mg

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

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169%5750mg

Potassium

47%1594mg

5750 mgvs1594 mg

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

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9.1%5μg

Selenium

7.87%4.33μg

5 μgvs4.33 μg

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

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1.67%25mg

Sodium

0.26%3.94mg

25 mgvs3.94 mg

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

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52.3%5.75mg

Zinc

35.8%3.94mg

5.75 mgvs3.94 mg

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

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63.3%2342g

Water

7.12%264g

2342 gvs264 g

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

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Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Boiled PumpkinVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Pumpkin or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: