Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Winter Squash, Hubbard, Baked

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Winter Squash, Hubbard, Baked	17%	9%	74%

Macro Nutrients

	Boiled Kidney Beans	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Energy	17.4% 504kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	2.26% 0.38g	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	33% 43g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	27% 19.4g	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	51% 19.4g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	17.6% 9.84g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	148% 1330μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	35.5% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	52.5% 0.68mg	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	16% 63.5μg	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	42% 37.7mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Calcium	14% 139mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	20% 0.18mg	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	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	29.3% 0.67mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	41.8% 1421mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	7.2% 266g	9.13% 338g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Winter Squash, Hubbard, Baked:

• Boiled All Types Kidney Beans have 2.2 times more Vitamin B1, 1.2 times more Vitamin B2, 8.1 times more Vitamin B9 and 5.3 times more Vitamin K than Winter Squash, Hubbard, Baked no Salt.
• While Winter Squash, Hubbard, Baked no Salt contains more Vitamin A, 2 times more Vitamin B5, 1.4 times more Vitamin B6, 7.9 times more Vitamin C and 6.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Winter Squash, Hubbard, Baked no Salt have similar amounts of Vitamin B3 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Winter Squash, Hubbard, Baked:

• Boiled All Types Kidney Beans have 2.1 times more Calcium, 4.8 times more Copper, 4.7 times more Iron, 1.9 times more Magnesium, 2.5 times more Manganese, 6 times more Phosphorus, 1.8 times more Selenium and 6.7 times more Zinc than Winter Squash, Hubbard, Baked no Salt.
• While Winter Squash, Hubbard, Baked no Salt contains 1.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Winter Squash, Hubbard, Baked no Salt have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 2.5 times more Energy, 2.1 times more Carbohydrate, 1.3 times more Fiber and 3.5 times more Protein than Winter Squash, Hubbard, Baked no Salt.
• While Winter Squash, Hubbard, Baked no Salt contains 15.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Winter Squash, Hubbard, Baked no Salt have similar amounts of Omega 3 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.