Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Boiled Scallop Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Scallop Summer Squash	22%	8%	70%

Macro Nutrients

	Boiled Kidney Beans	Boiled Scallop Summer Squash	Recommended Dietary Allowance
Energy	17.4% 504kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	10% 13g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	8.2% 5.95g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	67% 25.4g	20% 7.54g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Scallop Summer Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	26% 0.34mg	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	129% 516μg	21% 83.3μg	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	47.6% 43mg	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	0.79% 0.12mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Scallop Summer Squash	Recommended Dietary Allowance
Calcium	14% 139mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	36.6% 0.33mg	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	110% 8.8mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	22% 0.51mg	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	78.2% 548mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	7.2% 266g	10% 377g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Boiled Scallop Summer Squash:

• Boiled All Types Kidney Beans have 3.1 times more Vitamin B1, 2.3 times more Vitamin B2, 1.2 times more Vitamin B3, 2.8 times more Vitamin B5, 1.4 times more Vitamin B6, 6.2 times more Vitamin B9 and 2.4 times more Vitamin K than Boiled and Drained Scallop Summer Squash.
• While Boiled and Drained Scallop Summer Squash contains 9 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Scallop Summer Squash have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Boiled Scallop Summer Squash:

• Boiled All Types Kidney Beans have 2.3 times more Calcium, 2.6 times more Copper, 6.7 times more Iron, 2.2 times more Magnesium, 3.4 times more Manganese, 4.9 times more Phosphorus, 2.9 times more Potassium, 5.5 times more Selenium and 4.2 times more Zinc than Boiled and Drained Scallop Summer Squash.
• While Boiled and Drained Scallop Summer Squash contains 1.4 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 7.9 times more Energy, 3.8 times more Omega 3, 6.9 times more Carbohydrate, 3.4 times more Fiber and 8.4 times more Protein than Boiled and Drained Scallop Summer Squash.
• While Boiled and Drained Scallop Summer Squash contains 4.7 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Scallop Summer Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.