Comparing Nutrients in 14 ounces Baked Acorn Winter Squash with Salt VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash with Salt	7%	2%	91%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Baked Acorn Winter Squash with Salt	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	7.66% 222kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.5% 58g	69.6% 90g	130g per day for Men 19-50 years
Sugars	NA	1.75% 1.27g	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	46% 17.5g	67% 25.4g	38g per day for Men 19-50 years
Protein	7.94% 4.45g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash with Salt	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.2% 0.66mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	36.6% 0.48mg	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	19% 75.4μg	129% 516μg	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	47.6% 43mg	5.3% 4.76mg	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	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Acorn Winter Squash with Salt	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	17.5% 175mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	95% 0.86mg	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	46% 3.7mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	41.8% 0.96mg	74.2% 1.7mg	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	25.5% 179mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	51% 1734mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	8.9% 329g	7.2% 266g	3700g per day for Men 19-50 years

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

• Baked Acorn Winter Squash with Salt has more Vitamin A, 1.5 times more Vitamin B3, 2.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 9 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.5 times more Vitamin B2 and 6.8 times more Vitamin B9 than Baked Acorn Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 14 oz.
• Both Baked Acorn Winter Squash with Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Acorn Winter Squash with Salt vs Boiled Kidney Beans:

• Baked Acorn Winter Squash with Salt has 1.3 times more Calcium, 240 times more Sodium and 1.2 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Copper, 2.4 times more Iron, 1.8 times more Manganese, 3.1 times more Phosphorus, 1.6 times more Selenium and 5.9 times more Zinc than Baked Acorn Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt and Boiled All Types Kidney Beans have similar amounts of Magnesium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans contain 2.3 times more Energy, 4.6 times more Omega 3, 1.6 times more Carbohydrate, 1.5 times more Fiber and 7.7 times more Protein than Baked Acorn Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.