Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Canned Summer Squash, Zucchini, Italian Style

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Canned Summer Squash, Zucchini, Italian Style: 1724g

Boiled California Red Kidney Beans have 4.3 times more energy per 100g than Canned Summer Squash, Zucchini, Italian Style. It has average energy density when compared to other foods. Canned Summer Squash, Zucchini, Italian Style having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Canned Summer Squash, Zucchini, Italian Style?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Canned Summer Squash, Zucchini, Italian Style	13%	3%	84%

Macro Nutrients

	Boiled California Red Kidney Beans	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	1.72% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	91% 118g	130g per day for Men 19-50 years
Sugars	NA	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	99% 37.5g	NA	38g per day for Men 19-50 years
Protein	65.7% 37g	31.7% 17.8g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Vitamin A	0% 0μg	51.7% 466μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	60.3% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	94% 4.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	202% 2.62mg	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	74.6% 298μg	129% 517μg	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	5.38% 4.84mg	44% 39.7mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Canned Summer Squash, Zucchini, Italian Style	Recommended Dietary Allowance
Calcium	26.6% 266mg	29.3% 293mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	188% 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	150% 12mg	147% 11.7mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	57.5% 241mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	180% 4.14mg	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	79% 552mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	139% 4724mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	12.5% 6.9μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	430% 6448mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	40.8% 4.5mg	11mg per day for Men 19-50 years
Water	7.3% 270g	42.2% 1562g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Canned Summer Squash, Zucchini, Italian Style Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Canned Summer Squash, Zucchini, Italian Style?

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs Canned Summer Squash, Zucchini, Italian Style:

• 500 kcal of Canned Summer Squash, Zucchini, Italian Style contain more Vitamin A, 1.4 times more Vitamin B1, 2.8 times more Vitamin B2, 4.2 times more Vitamin B3, 5.3 times more Vitamin B5, 6.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 8.2 times more Vitamin C than Boiled California Red Kidney Beans.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Canned Summer Squash, Zucchini, Italian Style have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Canned Summer Squash, Zucchini, Italian Style:

• 500 kcal of Canned Summer Squash, Zucchini, Italian Style contain 1.4 times more Copper, 3.2 times more Manganese, 2.8 times more Potassium, 1.4 times more Selenium, 399.8 times more Sodium, 1.3 times more Zinc and 5.8 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Canned Summer Squash, Zucchini, Italian Style contain similar levels of Calcium, Iron, Magnesium and Phosphorus per 500 calories.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled California Red Kidney Beans have 2.1 times more Protein than Canned Summer Squash, Zucchini, Italian Style.
• While 500 kcal of Canned Summer Squash, Zucchini, Italian Style contain 3.9 times more Omega 3 and 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Canned Summer Squash, Zucchini, Italian Style offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Canned Summer Squash, Zucchini, Italian Style provide inadequate amounts of Omega 6 in 500 calories.