Comparing Nutrients in 500 calories Boiled Kidney Beans VS Boiled Crookneck And Straightneck Summer Squash

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Boiled Crookneck And Straightneck Summer Squash: 2632g

Boiled Kidney Beans have 6.7 times more energy per 100g than Boiled Crookneck And Straightneck Summer Squash. It has average energy density when compared to other foods. Boiled and Drained Crookneck And Straightneck Summer Squash having very low energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Boiled Crookneck And Straightneck Summer Squash?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Boiled Kidney Beans	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	5.26% 1.7g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	7.6% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	76.7% 100g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	90% 65.3g	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	47.5% 34.5g	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	% 24g	g per day for Men 19-50 years
Sucrose	NA	% 7.1g	g per day for Men 19-50 years
Fiber	66.3% 25g	76% 29g	38g per day for Men 19-50 years
Protein	61% 34g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	164% 1474μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	83.4% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	158% 2.05mg	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	128% 512μg	151% 605μg	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	5.25% 4.72mg	339% 305mg	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	0.79% 0.12mg	21% 3.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	96% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	13.8% 138mg	58% 579mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	190% 1.7mg	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	109% 8.74mg	122% 9.74mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	180% 4.13mg	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	77.6% 543mg	109% 763mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	137% 4658mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	52.6% 5.8mg	11mg per day for Men 19-50 years
Water	7.12% 264g	67% 2480g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Boiled Crookneck And Straightneck Summer Squash:

• Boiled and Drained Crookneck And Straightneck Summer Squash contains more Vitamin A, 1.8 times more Vitamin B1, 2.9 times more Vitamin B2, 5.9 times more Vitamin B3, 9.8 times more Vitamin B5, 4.3 times more Vitamin B6, 64.6 times more Vitamin C, 26.7 times more Vitamin E and 3.5 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Vitamin B9 per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Boiled Crookneck And Straightneck Summer Squash:

• Boiled and Drained Crookneck And Straightneck Summer Squash contains 4.2 times more Calcium, 2 times more Copper, 2.5 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus, 2.9 times more Potassium, 1.5 times more Zinc and 9.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Iron and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 1.2 times more Protein than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 5.2 times more Fat, 5.9 times more Saturated Fat, 3.2 times more Omega 3, 3 times more Omega 6 and 51.8 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.