Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Baked All Varieties Winter Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Baked All Varieties Winter Squash with Salt	8%	7%	85%

Macro Nutrients

	Canned Kidney Beans	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Energy	29% 840kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	3.24% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	68% 88.5g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	45.5% 33g	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	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	73.7% 28g	38g per day for Men 19-50 years
Protein	93% 52.2g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	NA	290% 2610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	46.8% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	124% 1.6mg	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	90% 360μg	50% 200μg	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	13.3% 12mg	20% 18mg	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	1.33% 0.2mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Calcium	34% 340mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	91% 0.82mg	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	146% 11.7mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	81.3% 1.87mg	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	129% 900mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	71% 2410mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	158% 2370mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	21% 780g	24% 892g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Baked All Varieties Winter Squash with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Baked All Varieties Winter Squash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Baked All Varieties Winter Squash with Salt:

• 1 kilogram of Canned Kidney Beans has 7.3 times more Vitamin B1 and 1.8 times more Vitamin B9 than Baked All Varieties Winter Squash with Salt.
• While 1 kg of Baked All Varieties Winter Squash with Salt contains 1.3 times more Vitamin B2, 1.7 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.5 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Baked All Varieties Winter Squash with Salt provide similar amounts of Vitamin B3 and Vitamin K per one kilogram.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin C
• 1 kilogram of Baked All Varieties Winter Squash with Salt have insufficient amounts of Vitamin B1
• Both Canned All Types Kidney Beans as well as Baked All Varieties Winter Squash with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Baked All Varieties Winter Squash with Salt:

• 1 kilogram of Canned Kidney Beans has 1.5 times more Calcium, 1.6 times more Copper, 2.7 times more Iron, 2.1 times more Magnesium, 4.7 times more Phosphorus, 1.2 times more Sodium and 2.1 times more Zinc than Baked All Varieties Winter Squash with Salt.
• Both Canned Kidney Beans and Baked All Varieties Winter Squash with Salt contain similar levels of Manganese, Potassium and Water per one kilogram.
• Both Canned All Types Kidney Beans as well as Baked All Varieties Winter Squash with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 2.3 times more Energy, 1.6 times more Carbohydrate, 1.5 times more Fiber and 5.9 times more Protein than Baked All Varieties Winter Squash with Salt.
• While 1 kg of Baked All Varieties Winter Squash with Salt contains 1.8 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Baked All Varieties Winter Squash with Salt offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Baked All Varieties Winter Squash with Salt provide inadequate amounts of Energy and Protein
• Both Canned All Types Kidney Beans as well as Baked All Varieties Winter Squash with Salt provide inadequate amounts of Omega 6 in one kilogram.