Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Whole Roasted Squash Seeds:
Canned All Types Kidney Beans have 3.4 times more Vitamin B1, 1.4 times more Vitamin B3, 2.5 times more Vitamin B5, 2 times more Vitamin B6, 4 times more Vitamin B9 and 4 times more Vitamin C than Roasted Whole Pumpkin And Squash Seeds.
Both Canned All Types Kidney Beans and Roasted Whole Pumpkin And Squash Seeds have similar amounts of Vitamin B2 per 5 oz.
Both Canned All Types Kidney Beans as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Canned Kidney Beans vs Whole Roasted Squash Seeds:
Canned All Types Kidney Beans have 16.4 times more Sodium and 17.3 times more Water than Roasted Whole Pumpkin And Squash Seeds.
While Roasted Whole Pumpkin And Squash Seeds contain 1.6 times more Calcium, 5.1 times more Copper, 2.8 times more Iron, 9.7 times more Magnesium, 3 times more Manganese, 3.9 times more Potassium and 22.4 times more Zinc than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Roasted Whole Pumpkin And Squash Seeds have similar amounts of Phosphorus per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Roasted Whole Pumpkin And Squash Seeds contain 5.3 times more Energy, 32.3 times more Fat, 26 times more Saturated Fat, 82.6 times more Omega 6, 3.7 times more Carbohydrate, 4.3 times more Fiber and 3.6 times more Protein than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Roasted Whole Pumpkin And Squash Seeds have similar amounts of Omega 3 per 5 oz.
Both Canned All Types Kidney Beans as well as Roasted Whole Pumpkin And Squash Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.