Comparing Nutrients in 5 ounces PumpkinVS Canned Kidney Beans

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

Canned Kidney Beans

25%

69%

5 oz ▼

Macro Nutrients

Pumpkinvs Canned Kidney Beans

1.27%37kcal

Energy

4.1%119kcal

37 kcalvs119 kcal

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

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0.15%0.14g

Fat

0.88%0.85g

0.14 gvs0.85 g

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

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0.23%0.074g

Saturated Fat

0.62%0.2g

0.074 gvs0.2 g

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

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0.27%0.004g

Omega 3

7.26%0.12g

0.004 gvs0.12 g

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

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0.017%0.003g

Omega 6

0.88%0.15g

0.003 gvs0.15 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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7.1%9.2g

Carbohydrate

16%20.6g

9.2 gvs20.6 g

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

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5.4%3.9g

Sugars

3.6%2.62g

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

3.9 gvs2.62 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%2.62g

NA gvs2.62 g

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

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1.87%0.71g

Fiber

16%6.1g

0.71 gvs6.1 g

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

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2.53%1.4g

Protein

13.2%7.4g

1.4 gvs7.4 g

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

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Vitamins

Pumpkinvs Canned Kidney Beans

67%604μg

Vitamin A

RAE, retinol activity equivalents

604 μgvsNA μg

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

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5.9%0.071mg

Vitamin B1

13.7%0.16mg

Thiamine

0.071 mgvs0.16 mg

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

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12%0.16mg

Vitamin B2

5.56%0.072mg

Riboflavin

0.16 mgvs0.072 mg

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

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5.3%0.85mg

Vitamin B3

3.64%0.58mg

Niacin, nicotinic acid, niacinamide

0.85 mgvs0.58 mg

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

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8.45%0.42mg

Vitamin B5

3.9%0.2mg

Pantothenic acid

0.42 mgvs0.2 mg

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

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6.65%0.086mg

Vitamin B6

8.07%0.1mg

Pyridoxine

0.086 mgvs0.1 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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5.67%22.7μg

Vitamin B9

12.8%51μg

Folates and Folic Acid

22.7 μgvs51 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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14%12.8mg

Vitamin C

1.9%1.7mg

Ascorbic acid

12.8 mgvs1.7 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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10%1.5mg

Vitamin E

0.19%0.028mg

Tocopherols and Tocotrienols

1.5 mgvs0.028 mg

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

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1.3%1.56μg

Vitamin K

4.84%5.8μg

Phytomenadione or phylloquinone

1.56 μgvs5.8 μg

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

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Minerals

Pumpkinvs Canned Kidney Beans

2.98%29.8mg

Calcium

4.8%48mg

29.8 mgvs48 mg

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

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20%0.18mg

Copper

21.3%0.19mg

0.18 mgvs0.19 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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14%1.13mg

Iron

20.7%1.66mg

1.13 mgvs1.66 mg

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

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4.05%17mg

Magnesium

9.1%38.3mg

17 mgvs38.3 mg

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

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7.7%0.18mg

Manganese

10.4%0.24mg

0.18 mgvs0.24 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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8.9%62.4mg

Phosphorus

18.2%128mg

62.4 mgvs128 mg

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

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14%482mg

Potassium

9.9%336mg

482 mgvs336 mg

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

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0.77%0.43μg

Selenium

2.3%1.28μg

0.43 μgvs1.28 μg

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

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0.094%1.4mg

Sodium

28%420mg

1.4 mgvs420 mg

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

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4.12%0.45mg

Zinc

5.93%0.65mg

0.45 mgvs0.65 mg

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

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3.5%130g

Water

3%111g

130 gvs111 g

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

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Lets compare vitamin content per 5 ounces of Pumpkin vs Canned Kidney Beans:

Raw Pumpkin has 2.2 times more Vitamin B2, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5, 7.5 times more Vitamin C and 53 times more Vitamin E than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.3 times more Vitamin B1, 2.3 times more Vitamin B9 and 3.7 times more Vitamin K than Raw Pumpkin.
Both Raw Pumpkin and Canned All Types Kidney Beans have similar amounts of Vitamin B6 per 5 oz.
Both Raw Pumpkin as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pumpkin vs Canned Kidney Beans:

Raw Pumpkin has 1.4 times more Potassium than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.6 times more Calcium, 1.5 times more Iron, 2.3 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 3 times more Selenium, 296 times more Sodium and 1.4 times more Zinc than Raw Pumpkin.
Both Raw Pumpkin and Canned All Types Kidney Beans have similar amounts of Copper and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Pumpkin has 1.5 times more Sugars than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 3.2 times more Energy, 27.3 times more Omega 3, 2.2 times more Carbohydrate, 8.6 times more Fiber and 5.2 times more Protein than Raw Pumpkin.
Both Raw Pumpkin as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

PumpkinVS Boiled PumpkinCanned Kidney BeansVS Boiled PumpkinPumpkinVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 5 ounces PumpkinVS Canned Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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