Comparing Nutrients in 100 grams PumpkinVS Boiled California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

Boiled California Red Kidney Beans

29%

70%

100 g ▼

Macro Nutrients

Pumpkinvs Boiled California Red Kidney Beans

0.9%26kcal

Energy

4.28%124kcal

26 kcalvs124 kcal

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

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0.1%0.1g

Fat

0.093%0.09g

0.1 gvs0.09 g

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

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0.16%0.052g

Saturated Fat

0.044%0.014g

0.052 gvs0.014 g

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

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0.19%0.003g

Omega 3

2%0.032g

0.003 gvs0.032 g

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

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0.012%0.002g

Omega 6

0.12%0.02g

0.002 gvs0.02 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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5%6.5g

Carbohydrate

17.2%22.4g

6.5 gvs22.4 g

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

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3.8%2.76g

Sugars

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

2.76 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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1.3%0.5g

Fiber

24.5%9.3g

0.5 gvs9.3 g

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

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1.8%1g

Protein

16.3%9.13g

1 gvs9.13 g

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

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Vitamins

Pumpkinvs Boiled California Red Kidney Beans

47.3%426μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

426 μgvs0 μg

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

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4.17%0.05mg

Vitamin B1

10.8%0.13mg

Thiamine

0.05 mgvs0.13 mg

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

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8.46%0.11mg

Vitamin B2

4.77%0.062mg

Riboflavin

0.11 mgvs0.062 mg

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

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3.75%0.6mg

Vitamin B3

3.38%0.54mg

Niacin, nicotinic acid, niacinamide

0.6 mgvs0.54 mg

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

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5.96%0.3mg

Vitamin B5

4.38%0.22mg

Pantothenic acid

0.3 mgvs0.22 mg

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

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4.7%0.061mg

Vitamin B6

8%0.1mg

Pyridoxine

0.061 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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4%16μg

Vitamin B9

18.5%74μg

Folates and Folic Acid

16 μgvs74 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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10%9mg

Vitamin C

1.33%1.2mg

Ascorbic acid

9 mgvs1.2 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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7.07%1.06mg

Vitamin E

Tocopherols and Tocotrienols

1.06 mgvsNA mg

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

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0.92%1.1μg

Vitamin K

Phytomenadione or phylloquinone

1.1 μgvsNA μg

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

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Minerals

Pumpkinvs Boiled California Red Kidney Beans

2.1%21mg

Calcium

6.6%66mg

21 mgvs66 mg

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

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14%0.13mg

Copper

32%0.29mg

0.13 mgvs0.29 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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10%0.8mg

Iron

37.3%2.98mg

0.8 mgvs2.98 mg

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

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2.86%12mg

Magnesium

11.4%48mg

12 mgvs48 mg

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

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5.43%0.13mg

Manganese

14%0.32mg

0.13 mgvs0.32 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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6.3%44mg

Phosphorus

19.6%137mg

44 mgvs137 mg

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

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10%340mg

Potassium

12.3%419mg

340 mgvs419 mg

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

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0.55%0.3μg

Selenium

2.2%1.2μg

0.3 μgvs1.2 μg

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

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0.067%1mg

Sodium

0.27%4mg

1 mgvs4 mg

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

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2.9%0.32mg

Zinc

7.8%0.86mg

0.32 mgvs0.86 mg

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

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2.48%92g

Water

1.8%67g

92 gvs67 g

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

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Lets compare vitamin content per 100 grams of Pumpkin vs Boiled California Red Kidney Beans:

Raw Pumpkin has more Vitamin A, 1.8 times more Vitamin B2, 1.4 times more Vitamin B5 and 7.5 times more Vitamin C than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 2.6 times more Vitamin B1, 1.7 times more Vitamin B6 and 4.6 times more Vitamin B9 than Raw Pumpkin.
Both Raw Pumpkin and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 per 100 g.
Both Raw Pumpkin as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pumpkin vs Boiled California Red Kidney Beans:

Raw Pumpkin has 1.4 times more Water than Boiled California Red Kidney Beans.
While Boiled California Red Kidney Beans contain 3.1 times more Calcium, 2.3 times more Copper, 3.7 times more Iron, 4 times more Magnesium, 2.5 times more Manganese, 3.1 times more Phosphorus, 4 times more Selenium and 2.7 times more Zinc than Raw Pumpkin.
Both Raw Pumpkin and Boiled California Red Kidney Beans have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

Boiled California Red Kidney Beans contain 4.8 times more Energy, 10.7 times more Omega 3, 3.4 times more Carbohydrate, 18.6 times more Fiber and 9.1 times more Protein than Raw Pumpkin.
Both Raw Pumpkin as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

PumpkinVS Boiled PumpkinBoiled California Red Kidney BeansVS Boiled PumpkinPumpkinVS Red Kidney BeansBoiled California Red Kidney BeansVS Red Kidney Beans

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Comparing Nutrients in 100 grams PumpkinVS Boiled California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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