Comparing Nutrients in 100 calories PumpkinVS Boiled Kidney Beans

Weight per 100 calories

Pumpkin

385g

Boiled Kidney Beans

78.7g

Boiled All Types Kidney Beans have 4.9 times more energy per unit of mass than Raw Pumpkin, which is average in comparison to other foods. Pumpkin having very low energy density.

Which food has more nutrients per 100 calories - Pumpkin or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

Boiled Kidney Beans

27%

70%

100 kcal ▼

Macro Nutrients

Pumpkinvs Boiled Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.4%0.38g

Fat

0.41%0.39g

0.38 gvs0.39 g

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

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0.63%0.2g

Saturated Fat

0.18%0.057g

0.2 gvs0.057 g

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

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0.72%0.012g

Omega 3

8.37%0.13g

0.012 gvs0.13 g

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

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0.045%0.008g

Omega 6

0.5%0.085g

0.008 gvs0.085 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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19.2%25g

Carbohydrate

14%18g

25 gvs18 g

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

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14.6%10.6g

Sugars

0.35%0.25g

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

10.6 gvs0.25 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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5.06%1.92g

Fiber

13.3%5.04g

1.92 gvs5.04 g

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

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6.87%3.85g

Protein

12%6.83g

3.85 gvs6.83 g

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

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Vitamins

Pumpkinvs Boiled Kidney Beans

182%1638μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1638 μgvs0 μg

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

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16%0.19mg

Vitamin B1

10.5%0.13mg

Thiamine

0.19 mgvs0.13 mg

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

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32.5%0.42mg

Vitamin B2

3.5%0.046mg

Riboflavin

0.42 mgvs0.046 mg

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

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14.4%2.3mg

Vitamin B3

2.84%0.46mg

Niacin, nicotinic acid, niacinamide

2.3 mgvs0.46 mg

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

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23%1.15mg

Vitamin B5

3.46%0.17mg

Pantothenic acid

1.15 mgvs0.17 mg

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

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18%0.23mg

Vitamin B6

7.27%0.094mg

Pyridoxine

0.23 mgvs0.094 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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15.4%61.5μg

Vitamin B9

25.6%102μg

Folates and Folic Acid

61.5 μgvs102 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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38.5%34.6mg

Vitamin C

1.05%0.94mg

Ascorbic acid

34.6 mgvs0.94 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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27%4.08mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

4.08 mgvs0.024 mg

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

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3.53%4.23μg

Vitamin K

5.5%6.6μg

Phytomenadione or phylloquinone

4.23 μgvs6.6 μg

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

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Minerals

Pumpkinvs Boiled Kidney Beans

8.08%80.8mg

Calcium

2.76%27.6mg

80.8 mgvs27.6 mg

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

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54.3%0.49mg

Copper

19%0.17mg

0.49 mgvs0.17 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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38.5%3.08mg

Iron

22%1.75mg

3.08 mgvs1.75 mg

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

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11%46mg

Magnesium

7.87%33mg

46 mgvs33 mg

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

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21%0.48mg

Manganese

14.7%0.34mg

0.48 mgvs0.34 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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24%169mg

Phosphorus

15.5%109mg

169 mgvs109 mg

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

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38.5%1308mg

Potassium

9.38%319mg

1308 mgvs319 mg

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

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2.1%1.15μg

Selenium

1.57%0.87μg

1.15 μgvs0.87 μg

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

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0.26%3.85mg

Sodium

0.052%0.79mg

3.85 mgvs0.79 mg

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

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11%1.23mg

Zinc

7.16%0.79mg

1.23 mgvs0.79 mg

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

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9.52%352g

Water

1.42%52.7g

352 gvs52.7 g

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

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Lets compare vitamin content per 100 calories of Pumpkin vs Boiled Kidney Beans:

Raw Pumpkin has more Vitamin A, 1.5 times more Vitamin B1, 9.3 times more Vitamin B2, 5.1 times more Vitamin B3, 6.6 times more Vitamin B5, 2.5 times more Vitamin B6, 36.6 times more Vitamin C and 172.6 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B9 and 1.6 times more Vitamin K than Raw Pumpkin.
Both Raw Pumpkin as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Pumpkin vs Boiled Kidney Beans:

Raw Pumpkin has 2.9 times more Calcium, 2.9 times more Copper, 1.8 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 4.1 times more Potassium, 1.3 times more Selenium, 1.6 times more Zinc and 6.7 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 100 calories:

Raw Pumpkin has 1.4 times more Carbohydrate and 42.1 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 11.6 times more Omega 3, 2.6 times more Fiber and 1.8 times more Protein than Raw Pumpkin.
Both Raw Pumpkin and Boiled All Types Kidney Beans have similar amounts of Energy per 100 kcal.
Both Raw Pumpkin as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

PumpkinVS Boiled PumpkinBoiled Kidney BeansVS Boiled PumpkinPumpkinVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories PumpkinVS Boiled Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Pumpkin or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: