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Comparing Nutrients in 100 calories Crookneck And Straightneck Summer SquashVS Boiled Kidney Beans

Weight per 100 calories

Crookneck And Straightneck Summer Squash
526g
Boiled Kidney Beans
78.7g

Boiled All Types Kidney Beans have 6.7 times more energy per unit of mass than Raw Crookneck And Straightneck Summer Squash, which is average in comparison to other foods. Crookneck And Straightneck Summer Squash having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Crookneck And Straightneck Summer Squash
18%
11%
71%
Boiled Kidney Beans
27%
3%
70%
100 kcal ▼

Macro Nutrients

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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1.47%1.42g
Fat
0.41%0.39g
1.42 gvs0.39 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.53%0.49g
Saturated Fat
0.18%0.057g
0.49 gvs0.057 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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14%0.23g
Omega 3
8.37%0.13g
0.23 gvs0.13 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.2%0.21g
Omega 6
0.5%0.085g
0.21 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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15.7%20.4g
Carbohydrate
14%18g
20.4 gvs18 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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21%15g
Sugars
0.35%0.25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
15 gvs0.25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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11.5%8.37g
Fructose
NA
≤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]
8.37 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%6.47g
Glucose
NA
6.47 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.32g
Sucrose
NA
0.32 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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14%5.26g
Fiber
13.3%5.04g
5.26 gvs5.04 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
9.5%5.3g
Protein
12%6.83g
5.3 gvs6.83 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

4.68%42μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
42 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22.4%0.27mg
Vitamin B1
10.5%0.13mg
Thiamine
0.27 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16.6%0.22mg
Vitamin B2
3.5%0.046mg
Riboflavin
0.22 mgvs0.046 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.7%2.36mg
Vitamin B3
2.84%0.46mg
Niacin, nicotinic acid, niacinamide
2.36 mgvs0.46 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17%0.84mg
Vitamin B5
3.46%0.17mg
Pantothenic acid
0.84 mgvs0.17 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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42%0.55mg
Vitamin B6
7.27%0.094mg
Pyridoxine
0.55 mgvs0.094 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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25%100μg
Vitamin B9
25.6%102μg
Folates and Folic Acid
100 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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113%102mg
Vitamin C
1.05%0.94mg
Ascorbic acid
102 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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4.56%0.68mg
Vitamin E
0.16%0.024mg
Tocopherols and Tocotrienols
0.68 mgvs0.024 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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14%17μg
Vitamin K
5.5%6.6μg
Phytomenadione or phylloquinone
17 μgvs6.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

11%111mg
Calcium
2.76%27.6mg
111 mgvs27.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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54%0.48mg
Copper
19%0.17mg
0.48 mgvs0.17 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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29%2.3mg
Iron
22%1.75mg
2.3 mgvs1.75 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25%105mg
Magnesium
7.87%33mg
105 mgvs33 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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39.4%0.91mg
Manganese
14.7%0.34mg
0.91 mgvs0.34 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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%168mg
Phosphorus
15.5%109mg
168 mgvs109 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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34.4%1168mg
Potassium
9.38%319mg
1168 mgvs319 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.9%1.05μg
Selenium
1.57%0.87μg
1.05 μgvs0.87 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.7%10.5mg
Sodium
0.052%0.79mg
10.5 mgvs0.79 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14%1.53mg
Zinc
7.16%0.79mg
1.53 mgvs0.79 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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13.4%496g
Water
1.42%52.7g
496 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 Crookneck And Straightneck Summer Squash vs Boiled Kidney Beans:
Comparing minerals per 100 calories for Crookneck And Straightneck Summer Squash vs Boiled Kidney Beans:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: