Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Boiled Acorn Winter Squash with Salt

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Boiled Acorn Winter Squash with Salt	Recommended Dietary Allowance
Energy	43.8% 1270kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	67.6% 88g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	NA	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	168% 64g	68.4% 26g	38g per day for Men 19-50 years
Protein	155% 86.7g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Acorn Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	60.6% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	90% 1.17mg	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	27.5% 110μg	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	72.2% 65mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Acorn Winter Squash with Salt	Recommended Dietary Allowance
Calcium	35% 350mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	57.8% 0.52mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	63.5% 1.46mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	77.4% 2630mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	159% 2390mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	18% 669g	24.2% 897g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Boiled Acorn Winter Squash with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Boiled Acorn Winter Squash with Salt:

• 1 kilogram of Boiled Kidney Beans has 1.6 times more Vitamin B1, 7.3 times more Vitamin B2 and 11.8 times more Vitamin B9 than Boiled Acorn Winter Squash with Salt.
• While 1 kg of Boiled and Drained Acorn Winter Squash with Salt contains 1.4 times more Vitamin B5 and 5.4 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Boiled Acorn Winter Squash with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Kidney Beans have insufficient amounts of Vitamin C
• 1 kilogram of Boiled Acorn Winter Squash with Salt have insufficient amounts of Vitamin B2
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Acorn Winter Squash with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Boiled Acorn Winter Squash with Salt:

• 1 kilogram of Boiled Kidney Beans has 1.3 times more Calcium, 4.2 times more Copper, 4 times more Iron, 1.6 times more Magnesium, 2.9 times more Manganese, 5.1 times more Phosphorus, 1.5 times more Potassium, 2.8 times more Selenium and 9.1 times more Zinc than Boiled Acorn Winter Squash with Salt.
• While 1 kg of Boiled and Drained Acorn Winter Squash with Salt contains 239 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• 1 kilogram of Boiled Acorn Winter Squash with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Kidney Beans has 3.7 times more Energy, 7.7 times more Omega 3, 2.6 times more Carbohydrate, 2.5 times more Fiber and 12.9 times more Protein than Boiled Acorn Winter Squash with Salt.
• 1 kilogram of Boiled Acorn Winter Squash with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Acorn Winter Squash with Salt provide inadequate amounts of Omega 6 in one kilogram.