Comparing Nutrients in 1 kilogram Baked Winter Squash VS Sprouted Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Winter Squash	8%	7%	85%
Sprouted Pinto Beans	28%	11%	61%

Macro Nutrients

	Baked Winter Squash	Sprouted Pinto Beans	Recommended Dietary Allowance
Energy	12.8% 370kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	209% 3.34g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	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	68% 88.5g	89.2% 116g	130g per day for Men 19-50 years
Sugars	45.5% 33g	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	73.7% 28g	NA	38g per day for Men 19-50 years
Protein	16% 8.9g	94% 52.5g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Sprouted Pinto Beans	Recommended Dietary Allowance
Vitamin A	290% 2610μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	192% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.8% 2.34mg	148% 7.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	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	50% 200μg	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	107% 96mg	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	36.7% 44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Sprouted Pinto Beans	Recommended Dietary Allowance
Calcium	22% 220mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	55% 4.4mg	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	81.3% 1.87mg	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	27% 190mg	134% 940mg	700mg per day for Men 19-50 years
Potassium	71% 2410mg	90% 3070mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	102% 1530mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	24% 892g	22% 813g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Winter Squash VS Sprouted Pinto Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Winter 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 Baked Winter Squash vs Sprouted Pinto Beans:

• 1 kilogram of Baked Winter Squash has more Vitamin A than Sprouted Pinto Beans.
• While 1 kg of Raw Sprouted Pinto Beans contains 14.4 times more Vitamin B1, 2.6 times more Vitamin B2, 4.6 times more Vitamin B3, 3.2 times more Vitamin B5, 5.9 times more Vitamin B9 and 2.3 times more Vitamin C than Baked All Varieties Winter Squash.
• Both Baked Winter Squash and Sprouted Pinto Beans provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Baked Winter Squash have insufficient amounts of Vitamin B1
• 1 kilogram of Sprouted Pinto Beans have insufficient amounts of Vitamin A
• Both Baked All Varieties Winter Squash as well as Raw Sprouted Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Raw Sprouted Pinto Beans contains 2 times more Calcium, 3.9 times more Copper, 4.5 times more Iron, 4.1 times more Magnesium, 2 times more Manganese, 4.9 times more Phosphorus, 1.3 times more Potassium, 153 times more Sodium and 2.3 times more Zinc than Baked All Varieties Winter Squash.
• Both Baked Winter Squash and Sprouted Pinto Beans contain similar levels of Water per one kilogram.
• Both Baked All Varieties Winter 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 1.7 times more Energy, 3.6 times more Omega 3, 1.3 times more Carbohydrate and 5.9 times more Protein than Baked All Varieties Winter Squash.
• 1 kilogram of Baked Winter Squash provide inadequate amounts of Energy and Protein
• Both Baked All Varieties Winter Squash as well as Raw Sprouted Pinto Beans provide inadequate amounts of Omega 6 in one kilogram.