Comparing Nutrients in 300 calories Baked Winter Squash VS Boiled Sprouted Pinto Beans

Weight per 300 calories

• Baked Winter Squash: 811g
• Boiled Sprouted Pinto Beans: 1364g

Baked Winter Squash has 1.7 times more energy per 100g than Boiled Sprouted Pinto Beans. It has low energy density when compared to other foods. Boiled and Drained Sprouted Pinto Beans having very low energy density.

Discover which food has more nutrients per 300 calories - Baked Winter Squash or Boiled Sprouted Pinto Beans?

Macros Ratio

	Protein	Fat	Carbs
Baked Winter Squash	8%	7%	85%
Boiled Sprouted Pinto Beans	28%	11%	61%

Macro Nutrients

	Baked Winter Squash	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.84g	4.5% 4.36g	97g per day for Men 19-50 years
Saturated Fat	1.82% 0.58g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	2.62% 0.45g	5.37% 0.91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.8g	43% 56g	130g per day for Men 19-50 years
Sugars	37% 26.8g	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	59.7% 22.7g	NA	38g per day for Men 19-50 years
Protein	13% 7.2g	45.3% 25.4g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Vitamin A	235% 2116μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.8% 0.54mg	62% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	61.8% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	56.6% 0.74mg	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	40.5% 162μg	99% 395μg	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	86.5% 78mg	92% 83mg	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	6.5% 0.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.7% 35.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Calcium	18% 178mg	20.5% 205mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	162% 1.46mg	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	44.6% 3.57mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	58.4% 245mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	73% 1.68mg	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	22% 154mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	57.5% 1954mg	39.3% 1336mg	3400mg per day for Men 19-50 years
Selenium	5.9% 3.24μg	15% 8.2μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.1mg	46.4% 695mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	19.5% 723g	34.4% 1274g	3700g per day for Men 19-50 years

Baked Winter Squash VS Boiled Sprouted Pinto Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Winter Squash or Boiled Sprouted Pinto Beans?

Lets compare vitamin content per 300 calories of Baked Winter Squash vs Boiled Sprouted Pinto Beans:

• 300 calories of Baked Winter Squash have more Vitamin A and 1.8 times more Vitamin B6 than Boiled Sprouted Pinto Beans.
• While 300 kcal of Boiled and Drained Sprouted Pinto Beans contain 7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.4 times more Vitamin B9 than Baked All Varieties Winter Squash.
• Both Baked Winter Squash and Boiled Sprouted Pinto Beans provide similar amounts of Vitamin C per 300 calories.
• 300 calories of Boiled Sprouted Pinto Beans have insufficient amounts of Vitamin A
• Both Baked All Varieties Winter Squash as well as Boiled and Drained Sprouted Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Baked Winter Squash vs Boiled Sprouted Pinto Beans:

• 300 calories of Baked Winter Squash have 1.5 times more Potassium than Boiled Sprouted Pinto Beans.
• While 300 kcal of Boiled and Drained Sprouted Pinto Beans contain 2.2 times more Copper, 2.5 times more Iron, 2.3 times more Magnesium, 2.7 times more Phosphorus, 2.5 times more Selenium, 85.8 times more Sodium, 1.3 times more Zinc and 1.8 times more Water than Baked All Varieties Winter Squash.
• Both Baked Winter Squash and Boiled Sprouted Pinto Beans contain similar levels of Calcium and Manganese per 300 calories.
• 300 calories of Baked Winter Squash lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Winter Squash have 1.3 times more Carbohydrate than Boiled Sprouted Pinto Beans.
• While 300 kcal of Boiled and Drained Sprouted Pinto Beans contain 2.2 times more Omega 3 and 3.5 times more Protein than Baked All Varieties Winter Squash.
• Both Baked Winter Squash and Boiled Sprouted Pinto Beans offer comparable quantities of Energy per 300 calories.
• Both Baked All Varieties Winter Squash as well as Boiled and Drained Sprouted Pinto Beans provide inadequate amounts of Omega 6 in 300 calories.