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

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Winter Squash, Hubbard, Baked: 1000g

Boiled Kidney Beans have 2.5 times more energy per 100g than Winter Squash, Hubbard, Baked. It has average energy density when compared to other foods. Winter Squash, Hubbard, Baked no Salt having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Winter Squash, Hubbard, Baked	17%	9%	74%

Macro Nutrients

	Boiled Kidney Beans	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	5.7% 0.97g	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	83% 108g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	67.6% 49g	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	129% 49g	38g per day for Men 19-50 years
Protein	61% 34g	44.3% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	372% 3350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	132% 1.72mg	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	40% 160μg	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	106% 95mg	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	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Winter Squash, Hubbard, Baked	Recommended Dietary Allowance
Calcium	13.8% 138mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	50% 0.45mg	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	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	74% 1.7mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	7.12% 264g	23% 851g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 3.2 times more Vitamin B9 and 2.1 times more Vitamin K than Winter Squash, Hubbard, Baked no Salt.
• While Winter Squash, Hubbard, Baked no Salt contains more Vitamin A, 2.1 times more Vitamin B2, 2.5 times more Vitamin B3, 5.2 times more Vitamin B5, 3.6 times more Vitamin B6, 20.1 times more Vitamin C and 16.9 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Winter Squash, Hubbard, Baked no Salt have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled All Types Kidney Beans have 1.9 times more Copper, 1.9 times more Iron, 2.4 times more Phosphorus and 2.6 times more Zinc than Winter Squash, Hubbard, Baked no Salt.
• While Winter Squash, Hubbard, Baked no Salt contains 1.3 times more Magnesium, 2.2 times more Potassium, 1.4 times more Selenium, 20.3 times more Sodium and 3.2 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Winter Squash, Hubbard, Baked no Salt have similar amounts of Calcium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 1.4 times more Protein than Winter Squash, Hubbard, Baked no Salt.
• While Winter Squash, Hubbard, Baked no Salt contains 3.1 times more Fat, 2.4 times more Omega 3, 2.3 times more Omega 6, 38.9 times more Sugars and 1.9 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Winter Squash, Hubbard, Baked no Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Winter Squash, Hubbard, Baked no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.