Comparing Nutrients in 300 calories Boiled Kidney Beans VS Zucchini Summer Squash with Skin

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Zucchini Summer Squash with Skin: 1765g

Boiled Kidney Beans have 7.5 times more energy per 100g than Zucchini Summer Squash with Skin. It has average energy density when compared to other foods. Raw Zucchini Summer Squash with Skin having very low energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Zucchini Summer Squash with Skin?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Zucchini Summer Squash with Skin	24%	14%	62%

Macro Nutrients

	Boiled Kidney Beans	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	5.82% 5.65g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	4.63% 1.5g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	67.3% 1.08g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	42.2% 55g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	61% 44g	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	33.6% 24.4g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	39.8% 15g	46.4% 17.6g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	38% 21.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.6% 176μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	49.7% 7.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	221% 2.88mg	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	76.8% 307μg	106% 424μg	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	3.15% 2.83mg	351% 316mg	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	0.47% 0.071mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	63.2% 76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Zucchini Summer Squash with Skin	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	28.2% 282mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	104% 0.94mg	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	65.6% 5.24mg	81.6% 6.53mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	136% 3.12mg	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	46.6% 326mg	96% 671mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	135% 4606mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	51.3% 5.65mg	11mg per day for Men 19-50 years
Water	4.27% 158g	45.2% 1673g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Zucchini Summer Squash with Skin:

• Raw Zucchini Summer Squash with Skin contains more Vitamin A, 2.1 times more Vitamin B1, 12.1 times more Vitamin B2, 5.8 times more Vitamin B3, 6.9 times more Vitamin B5, 10.1 times more Vitamin B6, 1.4 times more Vitamin B9, 111.4 times more Vitamin C, 29.9 times more Vitamin E and 3.8 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Zucchini Summer Squash with Skin:

• Raw Zucchini Summer Squash with Skin contains 3.4 times more Calcium, 1.8 times more Copper, 3.2 times more Magnesium, 3.1 times more Manganese, 2.1 times more Phosphorus, 4.8 times more Potassium, 1.4 times more Selenium, 59.8 times more Sodium, 2.4 times more Zinc and 10.6 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Zucchini Summer Squash with Skin have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Zucchini Summer Squash with Skin contains 4.8 times more Fat, 8.6 times more Saturated Fat, 2.7 times more Omega 3, 2.1 times more Omega 6 and 58.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Zucchini Summer Squash with Skin have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Zucchini Summer Squash with Skin have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.