Comparing Nutrients in 1 pound California Red Kidney Beans VS Scallop Summer Squash

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Scallop Summer Squash	22%	8%	70%

Macro Nutrients

	California Red Kidney Beans	Scallop Summer Squash	Recommended Dietary Allowance
Energy	51.6% 1497kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	297% 113g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	197% 111g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Scallop Summer Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	9.25% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	38% 0.49mg	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	447% 1787μg	34% 136μg	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	22.7% 20.4mg	91% 81.6mg	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	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Scallop Summer Squash	Recommended Dietary Allowance
Calcium	88.5% 885mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	51.4% 0.46mg	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	530% 42.4mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	31% 0.71mg	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	262% 1837mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	24.3% 826mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	11.5% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Scallop Summer Squash per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Scallop Summer Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Scallop Summer Squash:

• 1 pound of California Red Kidney Beans has 7.6 times more Vitamin B1, 7.3 times more Vitamin B2, 3.4 times more Vitamin B3, 7.6 times more Vitamin B5, 3.6 times more Vitamin B6 and 13.1 times more Vitamin B9 than Scallop Summer Squash.
• While 1 lb of Raw Scallop Summer Squash contains 4 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw Scallop Summer Squash have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Scallop Summer Squash:

• 1 pound of California Red Kidney Beans has 10.3 times more Calcium, 10.8 times more Copper, 23.4 times more Iron, 7 times more Magnesium, 6.4 times more Manganese, 11.3 times more Phosphorus, 8.2 times more Potassium, 16 times more Selenium and 8.8 times more Zinc than Scallop Summer Squash.
• While 1 lb of Raw Scallop Summer Squash contains 8 times more Water than Raw California Red Kidney Beans.
• 1 pound of Scallop Summer Squash lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 18.3 times more Energy, 1.6 times more Omega 3, 15.6 times more Carbohydrate, 20.8 times more Fiber and 20.3 times more Protein than Scallop Summer Squash.
• 1 pound of Scallop Summer Squash provide inadequate amounts of Energy
• Both Raw California Red Kidney Beans as well as Raw Scallop Summer Squash provide inadequate amounts of Omega 6 in one pound.