Comparing Nutrients in 500 calories Pumpkin FlowersVS Boiled Kidney Beans

Weight per 500 calories

Pumpkin Flowers

3333g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 8.5 times more energy per unit of mass than Raw Pumpkin Flowers, which is average in comparison to other foods. Pumpkin Flowers having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Pumpkin Flowers

23%

73%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Pumpkin Flowersvs 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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2.4%2.33g

Fat

2.03%1.97g

2.33 gvs1.97 g

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

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3.75%1.2g

Saturated Fat

0.9%0.29g

1.2 gvs0.29 g

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

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4.17%0.067g

Omega 3

42%0.67g

0.067 gvs0.67 g

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

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0.39%0.067g

Omega 6

2.5%0.43g

0.067 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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84%109g

Carbohydrate

69%89.8g

109 gvs89.8 g

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

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Sugars

1.74%1.26g

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

NA 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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Fiber

66.3%25g

NA gvs25 g

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

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61.3%34.3g

Protein

61%34g

34.3 gvs34 g

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

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Vitamins

Pumpkin Flowersvs Boiled Kidney Beans

359%3233μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3233 μgvs0 μg

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

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117%1.4mg

Vitamin B1

52.5%0.63mg

Thiamine

1.4 mgvs0.63 mg

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

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192%2.5mg

Vitamin B2

17.6%0.23mg

Riboflavin

2.5 mgvs0.23 mg

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

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144%23mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

23 mgvs2.28 mg

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

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Vitamin B5

17.3%0.87mg

Pantothenic acid

NA mgvs0.87 mg

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

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Vitamin B6

36.3%0.47mg

Pyridoxine

NA 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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492%1967μg

Vitamin B9

128%512μg

Folates and Folic Acid

1967 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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1037%933mg

Vitamin C

5.25%4.72mg

Ascorbic acid

933 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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Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

NA mgvs0.12 mg

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

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Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

NA μgvs33 μg

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

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Minerals

Pumpkin Flowersvs Boiled Kidney Beans

130%1300mg

Calcium

13.8%138mg

1300 mgvs138 mg

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

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Copper

94%0.85mg

NA 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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292%23.3mg

Iron

109%8.74mg

23.3 mgvs8.74 mg

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

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190%800mg

Magnesium

39.4%165mg

800 mgvs165 mg

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

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Manganese

73.6%1.7mg

NA 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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233%1633mg

Phosphorus

77.6%543mg

1633 mgvs543 mg

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

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170%5767mg

Potassium

47%1594mg

5767 mgvs1594 mg

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

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42.4%23.3μg

Selenium

7.87%4.33μg

23.3 μgvs4.33 μg

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

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11%167mg

Sodium

0.26%3.94mg

167 mgvs3.94 mg

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

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Zinc

35.8%3.94mg

NA mgvs3.94 mg

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

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85.7%3172g

Water

7.12%264g

3172 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 Pumpkin Flowers vs Boiled Kidney Beans:

Raw Pumpkin Flowers have more Vitamin A, 2.2 times more Vitamin B1, 10.9 times more Vitamin B2, 10.1 times more Vitamin B3, 3.8 times more Vitamin B9 and 197.6 times more Vitamin C than Boiled All Types Kidney Beans.
Both Raw Pumpkin Flowers 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 Pumpkin Flowers vs Boiled Kidney Beans:

Raw Pumpkin Flowers have 9.4 times more Calcium, 2.7 times more Iron, 4.8 times more Magnesium, 3 times more Phosphorus, 3.6 times more Potassium, 5.4 times more Selenium, 42.3 times more Sodium and 12 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

Raw Pumpkin Flowers have 1.2 times more Carbohydrate than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 10 times more Omega 3 than Raw Pumpkin Flowers.
Both Raw Pumpkin Flowers and Boiled All Types Kidney Beans have similar amounts of Energy and Protein per 500 kcal.
Both Raw Pumpkin Flowers 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:

Pumpkin FlowersVS Boiled Pumpkin FlowersBoiled Kidney BeansVS Boiled Pumpkin FlowersPumpkin FlowersVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Pumpkin FlowersVS Boiled Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: