Comparing Nutrients in 1 kilogram Baked Acorn Winter Squash with Salt VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash with Salt	7%	2%	91%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Baked Acorn Winter Squash with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	19.3% 560kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	460% 598g	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	116% 44g	655% 249g	38g per day for Men 19-50 years
Protein	20% 11g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	23.3% 210μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.04mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	305% 3.97mg	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	47.5% 190μg	985% 3940μg	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	120% 108mg	50% 45mg	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

	Baked Acorn Winter Squash with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	44% 440mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	1222% 11mg	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	116% 9.3mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	435% 10mg	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	64.3% 450mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	129% 4370mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	22.4% 829g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Acorn Winter Squash with Salt vs California Red Kidney Beans:

• Baked Acorn Winter Squash with Salt has more Vitamin A and 2.4 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.2 times more Vitamin B1, 16.8 times more Vitamin B2, 2.3 times more Vitamin B3, 1.5 times more Vitamin B5, 2 times more Vitamin B6 and 20.7 times more Vitamin B9 than Baked Acorn Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Baked Acorn Winter Squash with Salt has 21.8 times more Sodium and 7.1 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.4 times more Calcium, 12.8 times more Copper, 10.1 times more Iron, 3.7 times more Magnesium, 4.1 times more Manganese, 9 times more Phosphorus, 3.4 times more Potassium, 4.6 times more Selenium and 15 times more Zinc than Baked Acorn Winter Squash with Salt.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans contain 5.9 times more Energy, 2.3 times more Omega 3, 4.1 times more Carbohydrate, 5.7 times more Fiber and 21.8 times more Protein than Baked Acorn Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.