Comparing Nutrients in 5 ounces PumpkinVS Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

Red Kidney Beans

26%

71%

5 oz ▼

Macro Nutrients

Pumpkinvs Red Kidney Beans

1.27%37kcal

Energy

16.5%478kcal

37 kcalvs478 kcal

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

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0.15%0.14g

Fat

1.55%1.5g

0.14 gvs1.5 g

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

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0.23%0.074g

Saturated Fat

0.68%0.22g

0.074 gvs0.22 g

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

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0.27%0.004g

Omega 3

31.7%0.51g

0.004 gvs0.51 g

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

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0.017%0.003g

Omega 6

1.9%0.32g

0.003 gvs0.32 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

67%87g

9.2 gvs87 g

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

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5.4%3.9g

Sugars

4.1%2.98g

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

3.9 gvs2.98 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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1.87%0.71g

Fiber

56.7%21.5g

0.71 gvs21.5 g

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

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2.53%1.4g

Protein

57%32g

1.4 gvs32 g

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

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Vitamins

Pumpkinvs Red Kidney Beans

67%604μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

604 μgvs0 μg

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

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5.9%0.071mg

Vitamin B1

72%0.86mg

Thiamine

0.071 mgvs0.86 mg

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

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12%0.16mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.16 mgvs0.3 mg

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

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5.3%0.85mg

Vitamin B3

18.7%3mg

Niacin, nicotinic acid, niacinamide

0.85 mgvs3 mg

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

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8.45%0.42mg

Vitamin B5

22%1.1mg

Pantothenic acid

0.42 mgvs1.1 mg

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

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6.65%0.086mg

Vitamin B6

43.3%0.56mg

Pyridoxine

0.086 mgvs0.56 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

140%558μg

Folates and Folic Acid

22.7 μgvs558 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

7.1%6.38mg

Ascorbic acid

12.8 mgvs6.38 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

2%0.3mg

Tocopherols and Tocotrienols

1.5 mgvs0.3 mg

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

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1.3%1.56μg

Vitamin K

6.6%7.94μg

Phytomenadione or phylloquinone

1.56 μgvs7.94 μg

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

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Minerals

Pumpkinvs Red Kidney Beans

2.98%29.8mg

Calcium

11.8%118mg

29.8 mgvs118 mg

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

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20%0.18mg

Copper

110%0.99mg

0.18 mgvs0.99 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.078%3.1μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs3.1 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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14%1.13mg

Iron

119%9.5mg

1.13 mgvs9.5 mg

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

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4.05%17mg

Magnesium

46.6%196mg

17 mgvs196 mg

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

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7.7%0.18mg

Manganese

68.5%1.57mg

0.18 mgvs1.57 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

82.2%575mg

62.4 mgvs575 mg

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

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14%482mg

Potassium

56.7%1926mg

482 mgvs1926 mg

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

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0.77%0.43μg

Selenium

8.25%4.54μg

0.43 μgvs4.54 μg

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

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0.094%1.4mg

Sodium

1.13%17mg

1.4 mgvs17 mg

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

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4.12%0.45mg

Zinc

36%3.95mg

0.45 mgvs3.95 mg

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

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3.5%130g

Water

0.45%16.7g

130 gvs16.7 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 Red Kidney Beans:

Raw Pumpkin has more Vitamin A, 2 times more Vitamin C and 5 times more Vitamin E than Raw Red Kidney Beans.
While Raw Red Kidney Beans contain 12.2 times more Vitamin B1, 2 times more Vitamin B2, 3.5 times more Vitamin B3, 2.6 times more Vitamin B5, 6.5 times more Vitamin B6, 24.6 times more Vitamin B9 and 5.1 times more Vitamin K than Raw Pumpkin.
Both Raw Pumpkin as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

Raw Pumpkin has 7.8 times more Water than Raw Red Kidney Beans.
While Raw Red Kidney Beans contain 4 times more Calcium, 5.5 times more Copper, 8.4 times more Iron, 11.5 times more Magnesium, 8.9 times more Manganese, 9.2 times more Phosphorus, 4 times more Potassium, 10.7 times more Selenium and 8.7 times more Zinc than Raw Pumpkin.

Comparison of macro-nutrients per 5 ounces:

Raw Pumpkin has 1.3 times more Sugars than Raw Red Kidney Beans.
While Raw Red Kidney Beans contain 13 times more Energy, 10.6 times more Fat, 119.3 times more Omega 3, 114 times more Omega 6, 9.4 times more Carbohydrate, 30.4 times more Fiber and 22.5 times more Protein than Raw Pumpkin.
Both Raw Pumpkin as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

PumpkinVS Boiled PumpkinRed Kidney BeansVS Boiled PumpkinPumpkinVS Boiled Red Kidney BeansRed Kidney BeansVS Boiled Red Kidney Beans

Compare Foods

Comparing Nutrients in 5 ounces PumpkinVS Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: