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

Macros Ratio

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

Macro Nutrients

	Baked Acorn Winter Squash with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	8.76% 254kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66g	78% 102g	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	52.5% 20g	111% 42g	38g per day for Men 19-50 years
Protein	9.07% 5.1g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.54% 0.059mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.7% 2.3mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	36.3% 0.47mg	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	21.5% 86μg	84% 336μg	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	54.4% 49mg	6.05% 5.44mg	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	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	20% 200mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	146% 1.3mg	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	52.7% 4.2mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	62.7% 1.44mg	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	29% 204mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	58.3% 1982mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	10% 376g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Acorn Winter Squash with Salt VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Acorn Winter Squash with Salt versus 1 lb of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Baked Acorn Winter Squash with Salt has more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B3, 2.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 9 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 4.8 times more Vitamin B2 and 3.9 times more Vitamin B9 than Baked Acorn Winter Squash with Salt.
• 1 pound of Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B2
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Baked Acorn Winter Squash with Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Baked Acorn Winter Squash with Salt has 60 times more Sodium and 1.2 times more Water than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.5 times more Calcium, 3.4 times more Copper, 3.2 times more Iron, 1.3 times more Manganese, 3 times more Phosphorus, 1.7 times more Selenium and 5.1 times more Zinc than Baked Acorn Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt and Boiled California Red Kidney Beans contain similar levels of Magnesium and Potassium per one pound.
• 1 pound of Baked Acorn Winter Squash with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled California Red Kidney Beans contains 2.2 times more Energy, 1.5 times more Carbohydrate, 2.1 times more Fiber and 8.2 times more Protein than Baked Acorn Winter Squash with Salt.
• 1 pound of Baked Acorn Winter Squash with Salt provide inadequate amounts of Energy
• Both Baked Acorn Winter Squash with Salt as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.