Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Baked All Varieties Winter Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Baked All Varieties Winter Squash with Salt	8%	7%	85%

Macro Nutrients

	Boiled California Red Kidney Beans	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Energy	42.8% 1240kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	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	172% 224g	68% 88.5g	130g per day for Men 19-50 years
Sugars	NA	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	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	245% 93g	73.7% 28g	38g per day for Men 19-50 years
Protein	163% 91g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	290% 2610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	46.8% 2.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	185% 740μg	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	NA	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Calcium	66% 660mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	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	373% 30mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	196% 1370mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	71% 2410mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	158% 2370mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	18% 669g	24% 892g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled California Red 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 Boiled California Red Kidney Beans vs Baked All Varieties Winter Squash with Salt:

• 1 kilogram of Boiled California Red Kidney Beans has 8.1 times more Vitamin B1 and 3.7 times more Vitamin B9 than Baked All Varieties Winter Squash with Salt.
• While 1 kg of Baked All Varieties Winter Squash with Salt contains more Vitamin A, 1.5 times more Vitamin B6 and 1.5 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Baked All Varieties Winter Squash with Salt provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Baked All Varieties Winter Squash with Salt have insufficient amounts of Vitamin B1
• Both Boiled California Red Kidney Beans as well as Baked All Varieties Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled California Red Kidney Beans has 3 times more Calcium, 3.5 times more Copper, 6.8 times more Iron, 3.7 times more Magnesium, 1.7 times more Manganese, 7.2 times more Phosphorus, 1.7 times more Potassium, 3 times more Selenium and 3.9 times more Zinc than Baked All Varieties Winter Squash with Salt.
• While 1 kg of Baked All Varieties Winter Squash with Salt contains 59.3 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• 1 kilogram of Baked All Varieties Winter Squash with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 3.4 times more Energy, 2.5 times more Carbohydrate, 3.3 times more Fiber and 10.3 times more Protein than Baked All Varieties Winter Squash with Salt.
• While 1 kg of Baked All Varieties Winter Squash with Salt contains 2.9 times more Omega 3 than Boiled California Red Kidney Beans.
• 1 kilogram of Baked All Varieties Winter Squash with Salt provide inadequate amounts of Energy and Protein
• Both Boiled California Red Kidney Beans as well as Baked All Varieties Winter Squash with Salt provide inadequate amounts of Omega 6 in one kilogram.