Comparing Nutrients in 1 kilogram Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	9%	8%	83%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	9.3% 270kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	48.8% 0.78g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	2.76% 0.47g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.6g	449% 583g	130g per day for Men 19-50 years
Sugars	35% 25.3g	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	37% 14g	655% 249g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.55mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	305% 3.96mg	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	20% 80μg	983% 3930μg	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	39% 35mg	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	8% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	21% 210mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	1111% 10mg	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	42.5% 3.4mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	482% 11mg	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	20% 140mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	25% 923g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked VS Royal Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked versus 1 kg of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked vs Royal Red Kidney Beans:

• 1 kg of Raw Royal Red Kidney Beans contains 10.3 times more Vitamin B1, 10.9 times more Vitamin B2, 2.6 times more Vitamin B3, 2.2 times more Vitamin B5, 4 times more Vitamin B6, 49.1 times more Vitamin B9 and 1.3 times more Vitamin C than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked have insufficient amounts of Vitamin B2
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked vs Royal Red Kidney Beans:

• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked has 7.8 times more Water than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 6.2 times more Calcium, 28.6 times more Copper, 25.6 times more Iron, 12.5 times more Magnesium, 10.2 times more Manganese, 29 times more Phosphorus, 11.5 times more Potassium, 10.7 times more Selenium and 13.3 times more Zinc than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Royal Red Kidney Beans contains 12.2 times more Energy, 1.9 times more Omega 3, 9 times more Carbohydrate, 17.8 times more Fiber and 38.4 times more Protein than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt.
• 1 kilogram of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked provide inadequate amounts of Energy and Protein
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.