Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Zucchini Summer Squash with Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Zucchini Summer Squash with Skin	24%	14%	62%

Macro Nutrients

	Boiled Kidney Beans	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Energy	43.8% 1270kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	2.63% 0.84g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	24% 31g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	34.5% 25g	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	19% 14g	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	% 10.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	168% 64g	26.3% 10g	38g per day for Men 19-50 years
Protein	155% 86.7g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	41% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	125% 1.63mg	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	325% 1300μg	60% 240μg	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	199% 179mg	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	2% 0.3mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	35% 350mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	59% 0.53mg	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	278% 22mg	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	77% 1.77mg	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	197% 1380mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	76.8% 2610mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	18% 669g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Zucchini Summer Squash with Skin:

• Boiled All Types Kidney Beans have 3.6 times more Vitamin B1, 1.3 times more Vitamin B3, 5.4 times more Vitamin B9 and 2 times more Vitamin K than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains more Vitamin A, 1.6 times more Vitamin B2, 1.4 times more Vitamin B6 and 14.9 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Zucchini Summer Squash with Skin have similar amounts of Vitamin B5 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Zucchini Summer Squash with Skin:

• Boiled All Types Kidney Beans have 2.2 times more Calcium, 4.1 times more Copper, 6 times more Iron, 2.3 times more Magnesium, 2.4 times more Manganese, 3.6 times more Phosphorus, 1.6 times more Potassium, 5.5 times more Selenium and 3.1 times more Zinc than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 1.4 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 7.5 times more Energy, 2.8 times more Omega 3, 7.3 times more Carbohydrate, 6.4 times more Fiber and 7.2 times more Protein than Raw Zucchini Summer Squash with Skin.
• While Raw Zucchini Summer Squash with Skin contains 7.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.