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

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash with Salt	7%	2%	91%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Baked Acorn Winter Squash with Salt	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	8.76% 254kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66g	204% 265g	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	297% 113g	38g per day for Men 19-50 years
Protein	9.07% 5.1g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash with Salt	Royal 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	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.54% 0.059mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.7% 2.3mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	138% 1.8mg	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	446% 1783μg	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	22.7% 20.4mg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	20% 200mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	504% 4.54mg	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	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	219% 5.03mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	58.3% 1982mg	180% 6105mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	110% 12mg	11mg per day for Men 19-50 years
Water	10% 376g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Acorn Winter Squash with Salt VS Royal 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 Royal 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 Royal Red Kidney Beans:

• 1 pound of Baked Acorn Winter Squash with Salt has more Vitamin A and 2.4 times more Vitamin C than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 2.3 times more Vitamin B1, 18.5 times more Vitamin B2, 2.4 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.
• 1 pound of Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B2
• 1 pound of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Baked Acorn Winter Squash with Salt as well as Raw Royal 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 Royal Red Kidney Beans:

• 1 pound of Baked Acorn Winter Squash with Salt has 18.5 times more Sodium and 7 times more Water than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 3 times more Calcium, 11.6 times more Copper, 9.4 times more Iron, 3.2 times more Magnesium, 4.6 times more Manganese, 9 times more Phosphorus, 3.1 times more Potassium, 4.6 times more Selenium and 15.6 times more Zinc than Baked Acorn Winter Squash with Salt.
• 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 Raw Royal Red Kidney Beans contains 5.9 times more Energy, 4.1 times more Omega 3, 4 times more Carbohydrate, 5.7 times more Fiber and 22.6 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 Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.