Comparing Nutrients in 500 calories Boiled Kidney Beans VS Acorn Winter Squash

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Acorn Winter Squash: 1250g

Boiled Kidney Beans have 3.2 times more energy per 100g than Acorn Winter Squash. It has average energy density when compared to other foods. Raw Acorn Winter Squash having low energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Acorn Winter Squash?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Acorn Winter Squash	7%	2%	91%

Macro Nutrients

	Boiled Kidney Beans	Acorn Winter Squash	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	1.18% 0.2g	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	100% 130g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	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	66.3% 25g	49.3% 18.8g	38g per day for Men 19-50 years
Protein	61% 34g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Acorn Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 225μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	54.7% 8.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	148% 1.93mg	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	53% 213μg	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	153% 138mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Acorn Winter Squash	Recommended Dietary Allowance
Calcium	13.8% 138mg	41.3% 413mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	90% 0.81mg	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	109% 8.75mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	91% 2.1mg	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	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	128% 4338mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	2.5% 37.5mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	7.12% 264g	29.7% 1097g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Acorn Winter Squash:

• Boiled All Types Kidney Beans have 1.8 times more Vitamin B2 and 2.4 times more Vitamin B9 than Raw Acorn Winter Squash.
• While Raw Acorn Winter Squash contains more Vitamin A, 2.8 times more Vitamin B1, 3.8 times more Vitamin B3, 5.8 times more Vitamin B5, 4.1 times more Vitamin B6 and 29.1 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Acorn Winter Squash:

• Boiled All Types Kidney Beans have 1.2 times more Phosphorus and 2.4 times more Zinc than Raw Acorn Winter Squash.
• While Raw Acorn Winter Squash contains 3 times more Calcium, 2.4 times more Magnesium, 2.7 times more Potassium, 1.4 times more Selenium and 4.2 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Acorn Winter Squash have similar amounts of Copper, Iron and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 2.1 times more Omega 3, 1.3 times more Fiber and 3.4 times more Protein than Raw Acorn Winter Squash.
• While Raw Acorn Winter Squash contains 1.5 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Acorn Winter Squash have similar amounts of Energy per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Acorn Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.