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

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Baked Winter Squash: 1351g

Boiled Kidney Beans have 3.4 times more energy per 100g than Baked Winter Squash. It has average energy density when compared to other foods. Baked All Varieties Winter Squash having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Baked Winter Squash	8%	7%	85%

Macro Nutrients

	Boiled Kidney Beans	Baked 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	4.88% 4.73g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	77.7% 1.24g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	4.37% 0.74g	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	92% 120g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	61.5% 44.6g	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	100% 38g	38g per day for Men 19-50 years
Protein	61% 34g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Baked Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	392% 3527μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	69.6% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	167% 2.18mg	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	67.6% 270μg	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	144% 130mg	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	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	49.5% 59.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Baked Winter Squash	Recommended Dietary Allowance
Calcium	13.8% 138mg	29.7% 297mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	123% 1.1mg	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	74.3% 5.95mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	110% 2.53mg	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	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	96% 3257mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	9.83% 5.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	0.9% 13.5mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	7.12% 264g	32.6% 1206g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 2.9 times more Vitamin B1 and 1.9 times more Vitamin B9 than Baked All Varieties Winter Squash.
• While Baked All Varieties Winter Squash contain more Vitamin A, 4 times more Vitamin B2, 2.9 times more Vitamin B3, 3.7 times more Vitamin B5, 4.6 times more Vitamin B6, 27.5 times more Vitamin C, 13.7 times more Vitamin E and 1.8 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Baked All Varieties Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled All Types Kidney Beans have 1.5 times more Iron, 2.1 times more Phosphorus and 1.3 times more Zinc than Baked All Varieties Winter Squash.
• While Baked All Varieties Winter Squash contain 2.2 times more Calcium, 1.3 times more Copper, 1.5 times more Manganese, 2 times more Potassium and 4.6 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Baked All Varieties Winter Squash have similar amounts of Magnesium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 2.8 times more Protein than Baked All Varieties Winter Squash.
• While Baked All Varieties Winter Squash contain 1.9 times more Omega 3, 1.3 times more Carbohydrate, 35.4 times more Sugars and 1.5 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Baked All Varieties Winter Squash have similar amounts of Energy per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Baked All Varieties Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.