Cooked Royal Red Kidney Beans vs Dried Pumpkin and Squash Seed Kernels

Food A

Cooked Royal Red Kidney Beans

legumes

Food B

Dried Pumpkin and Squash Seed Kernels

nuts-seeds

All values per 100g · % RDA for adult male 19–30

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 123 — 559 — kcal
Protein 9.5
17%
30
54%
g
Total Fat 0.170 — 49 — g
Carbohydrate 22
17%
11
8%
g
Water 67 — 5.2 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 1.2
1%
1.9
2%
mg
Thiamin (B1) 0.095
8%
0.273
23%
mg
Riboflavin (B2) 0.067
5%
0.153
12%
mg
Niacin (B3) 0.552
3%
5.0
31%
mg
Pantothenic Acid (B5) 0.219
4%
0.750
15%
mg
Vitamin B6 0.104
8%
0.143
11%
mg
Folate (DFE) 74
19%
58
14%
mcg
Vitamin B12 0.000
0%
0.000
0%
mcg
Choline — — 63
11%
mg
Vitamin A (RAE) 0.000
0%
1.0
0%
mcg
Vitamin E — — 2.2
15%
mg
Vitamin D (D2+D3) 0.000
0%
0.000
0%
mcg
Vitamin K — — 7.3
6%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 44
4%
46
5%
mg
Iron 2.8
35%
8.8
110%
mg
Magnesium 42
11%
592
148%
mg
Phosphorus 142
20%
1233
176%
mg
Potassium 378
11%
809
24%
mg
Sodium 5.0 — 7.0 — mg
Zinc 0.900
8%
7.8
71%
mg
Copper 0.262
29%
1.3
149%
mg
Manganese 0.255
11%
4.5
198%
mg
Selenium 1.2
2%
9.4
17%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.000 — 0.064 — g
Monounsaturated Fat 0.013 — 16 — g
Polyunsaturated Fat 0.093 — 21 — g
Cholesterol 0.000 — 0.000 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 9.3
24%
6.0
16%
g
Lactose — — 0.000 — g
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