Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Canned Summer Squash, Zucchini, Italian Style

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Canned Summer Squash, Zucchini, Italian Style	13%	3%	84%

Macro Nutrients

	California Red Kidney Beans	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Energy	114% 3300kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	52.7% 68.5g	130g per day for Men 19-50 years
Sugars	NA	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	655% 249g	NA	38g per day for Men 19-50 years
Protein	435% 244g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Vitamin A	0% 0μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	117% 1.52mg	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	75% 300μg	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	25.6% 23mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Calcium	195% 1950mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	109% 0.98mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	104% 2.4mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	80.6% 2740mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	249% 3740mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	3.18% 118g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Canned Summer Squash, Zucchini, Italian Style per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Canned Summer Squash, Zucchini, Italian Style to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Canned Summer Squash, Zucchini, Italian Style:

• 1 kilogram of California Red Kidney Beans has 12.6 times more Vitamin B1, 5.5 times more Vitamin B2, 3.9 times more Vitamin B3, 2.8 times more Vitamin B5, 2.6 times more Vitamin B6, 13.1 times more Vitamin B9 and 2 times more Vitamin C than Canned Summer Squash, Zucchini, Italian Style.
• While 1 kg of Canned Summer Squash, Zucchini, Italian Style contains more Vitamin A than Raw California Red Kidney Beans.
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Canned Summer Squash, Zucchini, Italian Style have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Canned Summer Squash, Zucchini, Italian Style:

• 1 kilogram of California Red Kidney Beans has 11.5 times more Calcium, 11.2 times more Copper, 13.8 times more Iron, 11.4 times more Magnesium, 4.2 times more Manganese, 14 times more Phosphorus, 5.4 times more Potassium, 8 times more Selenium and 9.8 times more Zinc than Canned Summer Squash, Zucchini, Italian Style.
• While 1 kg of Canned Summer Squash, Zucchini, Italian Style contains 34 times more Sodium and 7.7 times more Water than Raw California Red Kidney Beans.
• 1 kilogram of Canned Summer Squash, Zucchini, Italian Style lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 11.4 times more Energy, 2.9 times more Omega 3, 8.7 times more Carbohydrate and 23.7 times more Protein than Canned Summer Squash, Zucchini, Italian Style.
• 1 kilogram of Canned Summer Squash, Zucchini, Italian Style provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw California Red Kidney Beans as well as Canned Summer Squash, Zucchini, Italian Style provide inadequate amounts of Omega 6 in one kilogram.