Comparing Nutrients in 14 ounces Canned Kidney Beans VS Baked Butternut Winter Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Baked Butternut Winter Squash with Salt	8%	2%	90%

Macro Nutrients

	Canned Kidney Beans	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Energy	11.5% 333kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	0.33% 0.056g	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	32% 41.6g	130g per day for Men 19-50 years
Sugars	10% 7.34g	10.8% 7.8g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 7.34g	NA	g per day for Men 19-50 years
Fiber	45% 17g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	37% 20.7g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	NA	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	24% 3.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	38% 0.49mg	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	19% 75.4μg	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	66.6% 60mg	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	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Baked Butternut Winter Squash with Salt	Recommended Dietary Allowance
Calcium	13.5% 135mg	16.3% 163mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	29.7% 0.68mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	8.37% 310g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Baked Butternut Winter Squash with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Baked Butternut Winter Squash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Baked Butternut Winter Squash with Salt:

• 14 ounces of Canned Kidney Beans have 1.6 times more Vitamin B1, 3 times more Vitamin B2, 1.9 times more Vitamin B9 and 4.1 times more Vitamin K than Baked Butternut Winter Squash with Salt.
• While 14 oz of Baked Butternut Winter Squash with Salt contain 2.4 times more Vitamin B3, 2.6 times more Vitamin B5, 1.7 times more Vitamin B6, 12.6 times more Vitamin C and 64.5 times more Vitamin E than Canned All Types Kidney Beans.
• 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 14 ounces of Baked Butternut Winter Squash with Salt have insufficient amounts of Vitamin B2 and Vitamin K
• Both Canned All Types Kidney Beans as well as Baked Butternut Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Baked Butternut Winter Squash with Salt:

• 14 ounces of Canned Kidney Beans have 2.1 times more Copper, 2 times more Iron, 3.3 times more Phosphorus, 1.2 times more Sodium and 3.5 times more Zinc than Baked Butternut Winter Squash with Salt.
• Both Canned Kidney Beans and Baked Butternut Winter Squash with Salt contain similar levels of Calcium, Magnesium, Manganese, Potassium and Water per 14 ounces.
• 14 ounces of Baked Butternut Winter Squash with Salt lack sufficient amounts of Zinc
• Both Canned All Types Kidney Beans as well as Baked Butternut Winter Squash with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Kidney Beans have 2.1 times more Energy, 3.4 times more Omega 3, 1.4 times more Carbohydrate, 1.3 times more Fiber and 5.8 times more Protein than Baked Butternut Winter Squash with Salt.
• Both Canned Kidney Beans and Baked Butternut Winter Squash with Salt offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Baked Butternut Winter Squash with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned All Types Kidney Beans as well as Baked Butternut Winter Squash with Salt provide inadequate amounts of Omega 6 in 14 ounces.