Comparing Nutrients in 500 calories Roasted Squash Seed KernelsVS Boiled Kidney Beans

Weight per 500 calories

Roasted Squash Seed Kernels

87g

Boiled Kidney Beans

394g

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 500 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%

500 kcal ▼

Macro Nutrients

Roasted Squash Seed Kernelsvs 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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44%42.7g

Fat

2.03%1.97g

42.7 gvs1.97 g

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

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23.3%7.44g

Saturated Fat

0.9%0.29g

7.44 gvs0.29 g

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

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6.04%0.097g

Omega 3

42%0.67g

0.097 gvs0.67 g

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

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100%17g

Omega 6

2.5%0.43g

17 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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9.86%13g

Carbohydrate

69%89.8g

13 gvs89.8 g

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

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1.55%1.12g

Sugars

1.74%1.26g

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

1.12 gvs1.26 g

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

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0.084%0.061g

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]

0.061 gvsNA g

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

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%0.061g

Glucose

0.061 gvsNA g

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

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%0.99g

Sucrose

0.99 gvsNA g

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

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15%5.66g

Fiber

66.3%25g

5.66 gvs25 g

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

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46.4%26g

Protein

61%34g

26 gvs34 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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5.1%0.061mg

Vitamin B1

52.5%0.63mg

Thiamine

0.061 mgvs0.63 mg

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

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10%0.13mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.13 mgvs0.23 mg

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

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24%3.86mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

3.86 mgvs2.28 mg

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

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9.93%0.5mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

0.5 mgvs0.87 mg

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

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6.7%0.087mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.087 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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12.4%49.7μg

Vitamin B9

128%512μg

Folates and Folic Acid

49.7 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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1.74%1.57mg

Vitamin C

5.25%4.72mg

Ascorbic acid

1.57 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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3.25%0.49mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

0.49 mgvs0.12 mg

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

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3.27%3.9μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

3.9 μgvs33 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

4.53%45.3mg

Calcium

13.8%138mg

45.3 mgvs138 mg

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

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123%1.1mg

Copper

94%0.85mg

1.1 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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88%7.03mg

Iron

109%8.74mg

7.03 mgvs8.74 mg

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

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114%479mg

Magnesium

39.4%165mg

479 mgvs165 mg

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

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170%3.9mg

Manganese

73.6%1.7mg

3.9 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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146%1023mg

Phosphorus

77.6%543mg

1023 mgvs543 mg

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

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20%686mg

Potassium

47%1594mg

686 mgvs1594 mg

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

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15%8.2μg

Selenium

7.87%4.33μg

8.2 μgvs4.33 μg

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

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1.05%15.7mg

Sodium

0.26%3.94mg

15.7 mgvs3.94 mg

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

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60.5%6.66mg

Zinc

35.8%3.94mg

6.66 mgvs3.94 mg

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

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0.048%1.77g

Water

7.12%264g

1.77 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 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Roasted Squash Seed KernelsVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Squash Seed Kernels or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: