Comparing Nutrients in 1 kilogram Sprouted Pinto Beans VS Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Sprouted Pinto Beans	28%	11%	61%
Summer Squash	24%	8%	68%

Macro Nutrients

	Sprouted Pinto Beans	Summer Squash	Recommended Dietary Allowance
Energy	21.4% 620kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	209% 3.34g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.2% 116g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	NA	30.3% 22g	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	13% 9.5g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	NA	29% 11g	38g per day for Men 19-50 years
Protein	94% 52.5g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Sprouted Pinto Beans	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	192% 2.3mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	30.4% 4.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	148% 7.4mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	168% 2.18mg	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	295% 1180μg	72.5% 290μg	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	241% 217mg	189% 170mg	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	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Pinto Beans	Summer Squash	Recommended Dietary Allowance
Calcium	43% 430mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	356% 3.2mg	56.7% 0.51mg	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	246% 19.7mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	76% 1.75mg	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	134% 940mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	90% 3070mg	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	102% 1530mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	22% 813g	25.6% 946g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Pinto Beans VS Summer Squash per 1 kg

Compare the macro and micronutrient content in 1 kg of Sprouted Pinto Beans versus 1 kg of Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sprouted Pinto Beans vs Summer Squash:

• 1 kilogram of Sprouted Pinto Beans has 4.8 times more Vitamin B1, 1.2 times more Vitamin B2, 4.7 times more Vitamin B3, 4.8 times more Vitamin B5, 4.1 times more Vitamin B9 and 1.3 times more Vitamin C than Summer Squash.
• While 1 kg of Raw All Varieties Summer Squash contains 1.3 times more Vitamin B6 than Raw Sprouted Pinto Beans.
• Both Raw Sprouted Pinto Beans as well as Raw All Varieties Summer Squash have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sprouted Pinto Beans vs Summer Squash:

• 1 kilogram of Sprouted Pinto Beans has 2.9 times more Calcium, 6.3 times more Copper, 5.6 times more Iron, 3.1 times more Magnesium, 2.1 times more Manganese, 2.5 times more Phosphorus, 76.5 times more Sodium and 1.7 times more Zinc than Summer Squash.
• Both Sprouted Pinto Beans and Summer Squash contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Summer Squash lack sufficient amounts of Calcium
• Both Raw Sprouted Pinto Beans as well as Raw All Varieties Summer Squash lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sprouted Pinto Beans has 3.9 times more Energy, 6 times more Omega 3, 3.5 times more Carbohydrate and 4.3 times more Protein than Summer Squash.
• 1 kilogram of Summer Squash provide inadequate amounts of Energy
• Both Raw Sprouted Pinto Beans as well as Raw All Varieties Summer Squash provide inadequate amounts of Omega 6 in one kilogram.