Comparing Nutrients in 1 pound Butternut Winter Squash VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Butternut Winter Squash	Red Kidney Beans	Recommended Dietary Allowance
Energy	7.04% 204kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.8% 53g	214% 278g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	13% 9.53g	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	6.2% 4.5g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	181% 69g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	268% 2413μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	139% 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	30.6% 122μg	447% 1787μg	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	106% 95mg	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	43.5% 6.53mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Red Kidney Beans	Recommended Dietary Allowance
Calcium	21.8% 218mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	39.7% 3.18mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	219% 5.04mg	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	21.4% 150mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	47% 1597mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	10.6% 392g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Butternut Winter Squash VS Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Butternut Winter Squash vs Red Kidney Beans:

• 1 pound of Butternut Winter Squash has more Vitamin A, 4.7 times more Vitamin C and 6.9 times more Vitamin E than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 6.1 times more Vitamin B1, 10.8 times more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 2.6 times more Vitamin B6, 14.6 times more Vitamin B9 and 5.1 times more Vitamin K than Raw Butternut Winter Squash.
• 1 pound of Butternut Winter Squash have insufficient amounts of Vitamin B2 and Vitamin K
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Butternut Winter Squash as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Butternut Winter Squash vs Red Kidney Beans:

• 1 pound of Butternut Winter Squash has 7.4 times more Water than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.7 times more Calcium, 9.7 times more Copper, 9.6 times more Iron, 4.1 times more Magnesium, 5.5 times more Manganese, 12.3 times more Phosphorus, 3.9 times more Potassium, 6.4 times more Selenium and 18.6 times more Zinc than Raw Butternut Winter Squash.
• 1 pound of Butternut Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Red Kidney Beans contains 7.5 times more Energy, 13.8 times more Omega 3, 5.2 times more Carbohydrate, 7.6 times more Fiber and 22.5 times more Protein than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Red Kidney Beans offer comparable quantities of Sugars per one pound.
• 1 pound of Butternut Winter Squash provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Butternut Winter Squash as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.