Comparing Nutrients in 14 ounces Canned Kidney Beans VS 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	11.5% 333kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	11.6% 15g	130g per day for Men 19-50 years
Sugars	10% 7.34g	13.6% 9.84g	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	7.17% 5.2g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 1.07g	g per day for Men 19-50 years
Fiber	45% 17g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	37% 20.7g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	NA	24.7% 222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	24% 0.31mg	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	35.7% 143μg	23% 91μg	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	5.3% 4.76mg	51% 46mg	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	0.53% 0.079mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	14.6% 17.5μg	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	13.5% 135mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	28.7% 0.26mg	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	58% 4.64mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	27% 0.62mg	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	51% 357mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	8.37% 310g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Boiled Crookneck And Straightneck Summer Squash:

• Canned All Types Kidney Beans have 2.7 times more Vitamin B1, 2 times more Vitamin B2 and 1.6 times more Vitamin B9 than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 2.3 times more Vitamin B5 and 9.7 times more Vitamin C 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 Vitamin B3, Vitamin B6 and Vitamin K per 14 oz.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Boiled Crookneck And Straightneck Summer Squash:

• Canned All Types Kidney Beans have 1.5 times more Calcium, 2.1 times more Copper, 3.2 times more Iron, 1.7 times more Magnesium, 3.1 times more Phosphorus, 1.3 times more Potassium, 4.5 times more Selenium, 296 times more Sodium and 2.1 times more Zinc than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Canned All Types Kidney Beans and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans have 4.4 times more Energy, 3.8 times more Carbohydrate, 3.9 times more Fiber and 5 times more Protein than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 1.3 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 Omega 3 per 14 oz.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.