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Comparing Nutrients in 7 ounces PumpkinVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Pumpkin
13%
3%
84%
Boiled Kidney Beans
27%
3%
70%
7 oz ▼

Macro Nutrients

1.78%51.6kcal
Energy
8.7%252kcal
51.6 kcalvs252 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.2%0.2g
Fat
1.02%0.99g
0.2 gvs0.99 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.32%0.1g
Saturated Fat
0.45%0.14g
0.1 gvs0.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.37%0.006g
Omega 3
21%0.34g
0.006 gvs0.34 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.023%0.004g
Omega 6
1.26%0.21g
0.004 gvs0.21 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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9.92%13g
Carbohydrate
35%45.2g
13 gvs45.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.55%5.48g
Sugars
0.88%0.64g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.48 gvs0.64 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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2.6%0.99g
Fiber
33.4%12.7g
0.99 gvs12.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
3.54%2g
Protein
30.7%17.2g
2 gvs17.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

94%845μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
845 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.27%0.099mg
Vitamin B1
26.5%0.32mg
Thiamine
0.099 mgvs0.32 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16.8%0.22mg
Vitamin B2
8.85%0.12mg
Riboflavin
0.22 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.44%1.2mg
Vitamin B3
7.17%1.15mg
Niacin, nicotinic acid, niacinamide
1.2 mgvs1.15 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12%0.59mg
Vitamin B5
8.73%0.44mg
Pantothenic acid
0.59 mgvs0.44 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.3%0.12mg
Vitamin B6
18.3%0.24mg
Pyridoxine
0.12 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
7.94%31.8μg
Vitamin B9
64.5%258μg
Folates and Folic Acid
31.8 μgvs258 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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20%18mg
Vitamin C
2.65%2.4mg
Ascorbic acid
18 mgvs2.4 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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14%2.1mg
Vitamin E
0.4%0.06mg
Tocopherols and Tocotrienols
2.1 mgvs0.06 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.8%2.2μg
Vitamin K
14%16.7μg
Phytomenadione or phylloquinone
2.2 μgvs16.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.17%41.7mg
Calcium
6.95%69.5mg
41.7 mgvs69.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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28%0.25mg
Copper
47.6%0.43mg
0.25 mgvs0.43 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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20%1.6mg
Iron
55%4.4mg
1.6 mgvs4.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.67%24mg
Magnesium
20%83.3mg
24 mgvs83.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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10.8%0.25mg
Manganese
37%0.85mg
0.25 mgvs0.85 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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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12.5%87.3mg
Phosphorus
39%274mg
87.3 mgvs274 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20%675mg
Potassium
23.6%804mg
675 mgvs804 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.1%0.6μg
Selenium
3.97%2.2μg
0.6 μgvs2.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.13%2mg
Sodium
0.13%2mg
2 mgvs2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.77%0.64mg
Zinc
18%2mg
0.64 mgvs2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.9%182g
Water
3.6%133g
182 gvs133 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Pumpkin vs Boiled Kidney Beans:
Comparing minerals per 7 ounces for Pumpkin vs Boiled Kidney Beans:
Comparison of macro-nutrients per 7 ounces:



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