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

Macros Ratio

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

Macro Nutrients

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	4.22% 122kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	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	22.5% 29.3g	204% 265g	130g per day for Men 19-50 years
Sugars	16% 11.5g	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	16.7% 6.35g	297% 113g	38g per day for Men 19-50 years
Protein	5.35% 3g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.2% 1.6mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	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	9.07% 36.3μg	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	17.6% 16mg	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	3.63% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.53% 95mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	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	19.3% 1.54mg	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	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	NA	263% 1842mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	180% 6105mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	77% 1152mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	110% 12mg	11mg per day for Men 19-50 years
Water	11.3% 419g	1.46% 54g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked 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 Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt vs Royal Red Kidney Beans:

• 1 lb 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 with Salt.
• 1 pound of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin B2
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 19.5 times more Sodium and 7.8 times more Water than Royal Red Kidney Beans.
• While 1 lb 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, 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 with Salt.
• 1 pound of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked 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 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 with Salt.
• 1 pound of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt provide inadequate amounts of Energy and Protein
• Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.