Comparing Nutrients in 100 calories Canned Kidney Beans VS Boiled Crookneck And Straightneck Summer Squash

Weight per 100 calories

• Canned Kidney Beans: 119g
• Boiled Crookneck And Straightneck Summer Squash: 526g

Canned Kidney Beans have 4.4 times more energy per 100g than Boiled Crookneck And Straightneck Summer Squash. It has average energy density when compared to other foods. Boiled and Drained Crookneck And Straightneck Summer Squash having very low energy density.

Which food has more nutrients per 100 calories - Canned Kidney Beans or Boiled Crookneck And Straightneck Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Canned Kidney Beans	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	2.1% 2.05g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	15.3% 20g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	18% 13g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	9.5% 6.9g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0g	% 4.8g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 1.42g	g per day for Men 19-50 years
Fiber	13.5% 5.1g	15.2% 5.8g	38g per day for Men 19-50 years
Protein	11% 6.2g	9.77% 5.47g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	NA	32.7% 295μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.67% 0.061mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.78% 0.088mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.7% 43μg	30.3% 121μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.6% 1.43mg	68% 61mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.16% 0.024mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.07% 4.9μg	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	4.05% 40.5mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	38% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	17.4% 1.4mg	24.3% 1.95mg	8mg per day for Men 19-50 years
Magnesium	7.65% 32mg	20% 84.2mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	36% 0.83mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.3% 107mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	27.4% 932mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	23.5% 352mg	0.35% 5.26mg	1500mg per day for Men 19-50 years
Zinc	4.98% 0.55mg	10.5% 1.16mg	11mg per day for Men 19-50 years
Water	2.5% 93g	13.4% 496g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Kidney Beans vs Boiled Crookneck And Straightneck Summer Squash:

• Boiled and Drained Crookneck And Straightneck Summer Squash contains 1.6 times more Vitamin B1, 2.2 times more Vitamin B2, 5.5 times more Vitamin B3, 10.3 times more Vitamin B5, 4.7 times more Vitamin B6, 2.8 times more Vitamin B9, 42.7 times more Vitamin C, 26.5 times more Vitamin E and 4.7 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Kidney Beans vs Boiled Crookneck And Straightneck Summer Squash:

• Canned All Types Kidney Beans have 67 times more Sodium than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 2.9 times more Calcium, 2.1 times more Copper, 1.4 times more Iron, 2.6 times more Magnesium, 4.1 times more Manganese, 1.4 times more Phosphorus, 3.3 times more Potassium, 2.1 times more Zinc and 5.3 times more Water than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Crookneck And Straightneck Summer Squash contains 2.9 times more Fat, 2 times more Saturated Fat, 4.4 times more Omega 3, 2 times more Omega 6, 5.9 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.