Comparing Nutrients in 7 ounces PumpkinVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

California Red Kidney Beans

29%

70%

7 oz ▼

Macro Nutrients

Pumpkinvs California Red Kidney Beans

1.78%51.6kcal

Energy

22.6%655kcal

51.6 kcalvs655 kcal

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

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0.2%0.2g

Fat

0.51%0.5g

0.2 gvs0.5 g

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

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0.32%0.1g

Saturated Fat

0.22%0.071g

0.1 gvs0.071 g

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

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0.37%0.006g

Omega 3

10.4%0.17g

0.006 gvs0.17 g

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

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0.023%0.004g

Omega 6

0.63%0.11g

0.004 gvs0.11 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

91%119g

13 gvs119 g

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

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7.55%5.48g

Sugars

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

5.48 gvsNA 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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2.6%0.99g

Fiber

130%49.4g

0.99 gvs49.4 g

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

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3.54%2g

Protein

86.4%48.4g

2 gvs48.4 g

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

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Vitamins

Pumpkinvs California Red Kidney Beans

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

87.5%1.05mg

Thiamine

0.099 mgvs1.05 mg

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

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16.8%0.22mg

Vitamin B2

33.4%0.43mg

Riboflavin

0.22 mgvs0.43 mg

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

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7.44%1.2mg

Vitamin B3

25.5%4.1mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs4.1 mg

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

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12%0.59mg

Vitamin B5

31%1.55mg

Pantothenic acid

0.59 mgvs1.55 mg

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

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9.3%0.12mg

Vitamin B6

60.6%0.79mg

Pyridoxine

0.12 mgvs0.79 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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7.94%31.8μg

Vitamin B9

195%782μg

Folates and Folic Acid

31.8 μgvs782 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

9.92%8.93mg

Ascorbic acid

18 mgvs8.93 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

Tocopherols and Tocotrienols

2.1 mgvsNA mg

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

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1.8%2.2μg

Vitamin K

Phytomenadione or phylloquinone

2.2 μgvsNA μg

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

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Minerals

Pumpkinvs California Red Kidney Beans

4.17%41.7mg

Calcium

38.7%387mg

41.7 mgvs387 mg

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

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28%0.25mg

Copper

243%2.2mg

0.25 mgvs2.2 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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20%1.6mg

Iron

232%18.6mg

1.6 mgvs18.6 mg

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

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5.67%24mg

Magnesium

75.6%318mg

24 mgvs318 mg

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

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10.8%0.25mg

Manganese

86.3%2mg

0.25 mgvs2 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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12.5%87.3mg

Phosphorus

115%804mg

87.3 mgvs804 mg

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

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20%675mg

Potassium

87%2957mg

675 mgvs2957 mg

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

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1.1%0.6μg

Selenium

11.5%6.35μg

0.6 μgvs6.35 μg

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

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0.13%2mg

Sodium

1.46%22mg

2 mgvs22 mg

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

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5.77%0.64mg

Zinc

46%5.06mg

0.64 mgvs5.06 mg

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

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4.9%182g

Water

0.63%23.3g

182 gvs23.3 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 California Red Kidney Beans:

Raw Pumpkin has more Vitamin A and 2 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 10.6 times more Vitamin B1, 2 times more Vitamin B2, 3.4 times more Vitamin B3, 2.6 times more Vitamin B5, 6.5 times more Vitamin B6 and 24.6 times more Vitamin B9 than Raw Pumpkin.
Both Raw Pumpkin as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pumpkin vs California Red Kidney Beans:

Raw Pumpkin has 7.8 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 9.3 times more Calcium, 8.7 times more Copper, 11.7 times more Iron, 13.3 times more Magnesium, 8 times more Manganese, 9.2 times more Phosphorus, 4.4 times more Potassium, 10.7 times more Selenium and 8 times more Zinc than Raw Pumpkin.

Comparison of macro-nutrients per 7 ounces:

Raw California Red Kidney Beans contain 12.7 times more Energy, 28 times more Omega 3, 9.2 times more Carbohydrate, 49.8 times more Fiber and 24.4 times more Protein than Raw Pumpkin.
Both Raw Pumpkin as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

PumpkinVS Boiled PumpkinCalifornia Red Kidney BeansVS Boiled PumpkinPumpkinVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 7 ounces PumpkinVS California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: