Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Cooked Frozen Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Frozen Crookneck And Straightneck Summer Squash	18%	6%	76%

Macro Nutrients

	California Red Kidney Beans	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	114% 3300kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	NA	32% 23.3g	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	655% 249g	37% 14g	38g per day for Men 19-50 years
Protein	435% 244g	23% 13g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	76% 0.99mg	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	985% 3940μg	32.5% 130μg	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	50% 45mg	75.6% 68mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cooked Frozen Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	195% 1950mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	81% 0.73mg	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	1169% 94mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	114% 2.63mg	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	579% 4050mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	74.4% 2530mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	3.18% 118g	25% 922g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cooked Frozen Crookneck And Straightneck Summer Squash per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Cooked Frozen Crookneck And Straightneck Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Cooked Frozen Crookneck And Straightneck Summer Squash:

• 1 kilogram of California Red Kidney Beans has 14.7 times more Vitamin B1, 4.7 times more Vitamin B2, 4.7 times more Vitamin B3, 7.6 times more Vitamin B5, 4 times more Vitamin B6 and 30.3 times more Vitamin B9 than Cooked Frozen Crookneck And Straightneck Summer Squash.
• While 1 kg of Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contains 1.5 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Cooked Frozen Crookneck And Straightneck Summer Squash:

• 1 kilogram of California Red Kidney Beans has 9.8 times more Calcium, 15.1 times more Copper, 18 times more Iron, 5.9 times more Magnesium, 3.8 times more Manganese, 9.9 times more Phosphorus, 5.9 times more Potassium, 10.7 times more Selenium and 7.5 times more Zinc than Cooked Frozen Crookneck And Straightneck Summer Squash.
• While 1 kg of Boiled and Drained Frozen Crookneck And Straightneck Summer Squash contains 7.9 times more Water than Raw California Red Kidney Beans.
• 1 kilogram of Cooked Frozen Crookneck And Straightneck Summer Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 13.2 times more Energy, 1.6 times more Omega 3, 10.8 times more Carbohydrate, 17.8 times more Fiber and 19 times more Protein than Cooked Frozen Crookneck And Straightneck Summer Squash.
• 1 kilogram of Cooked Frozen Crookneck And Straightneck Summer Squash provide inadequate amounts of Energy
• Both Raw California Red Kidney Beans as well as Boiled and Drained Frozen Crookneck And Straightneck Summer Squash provide inadequate amounts of Omega 6 in one kilogram.