Comparing Nutrients in 1 kilogram Summer Squash VS Sprouted Pinto Beans

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Summer Squash	Sprouted Pinto Beans	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	192% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.87mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	148% 7.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	132% 1.7mg	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	72.5% 290μg	295% 1180μg	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	189% 170mg	241% 217mg	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	8% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 1 kilogram of Summer Squash has 1.3 times more Vitamin B6 than Sprouted Pinto Beans.
• While 1 kg of Raw Sprouted Pinto Beans contains 4.8 times more Vitamin B1, 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 Raw All Varieties Summer Squash.
• Both Summer Squash and Sprouted Pinto Beans provide similar amounts of Vitamin B2 per one kilogram.
• Both Raw All Varieties Summer Squash as well as Raw Sprouted Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Raw Sprouted Pinto Beans contains 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 Raw All Varieties Summer Squash.
• Both Summer Squash and Sprouted Pinto Beans contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Summer Squash lack sufficient amounts of Calcium
• Both Raw All Varieties Summer Squash as well as Raw Sprouted Pinto Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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