Comparing Nutrients in 500 calories California Red Kidney Beans VS Boiled Crookneck And Straightneck Summer Squash with Salt

Weight per 500 calories

• California Red Kidney Beans: 152g
• Boiled Crookneck And Straightneck Summer Squash with Salt: 2632g

California Red Kidney Beans have 17.4 times more energy per 100g than Boiled Crookneck And Straightneck Summer Squash with Salt. It has high energy density when compared to other foods. Boiled and Drained Crookneck And Straightneck Summer Squash with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Boiled Crookneck And Straightneck Summer Squash with Salt?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Crookneck And Straightneck Summer Squash with Salt	18%	15%	67%

Macro Nutrients

	California Red Kidney Beans	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	5.26% 1.7g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	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	69.7% 91g	76.7% 100g	130g per day for Men 19-50 years
Sugars	NA	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	99% 37.7g	76% 29g	38g per day for Men 19-50 years
Protein	66% 37g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	164% 1474μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	83.4% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	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	149% 597μg	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	7.58% 6.8mg	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	NA	21% 3.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	96% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Calcium	29.5% 295mg	58% 579mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	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	177% 14mg	122% 9.74mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	100% 421mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	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	87.7% 614mg	109% 763mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	137% 4658mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	416% 6237mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	52.6% 5.8mg	11mg per day for Men 19-50 years
Water	0.48% 18g	67% 2480g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Boiled Crookneck And Straightneck Summer Squash With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Boiled Crookneck And Straightneck Summer Squash with Salt?

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

• 500 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contain more Vitamin A, 1.4 times more Vitamin B1, 2 times more Vitamin B2, 4.3 times more Vitamin B3, 7.2 times more Vitamin B5, 3.4 times more Vitamin B6 and 44.8 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled Crookneck And Straightneck Summer Squash with Salt provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw California Red Kidney Beans as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of California Red Kidney Beans have 1.5 times more Iron than Boiled Crookneck And Straightneck Summer Squash with Salt.
• While 500 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contain 2 times more Calcium, 1.7 times more Magnesium, 2.7 times more Manganese, 2.1 times more Potassium, 374.2 times more Sodium, 1.5 times more Zinc and 139.3 times more Water than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled Crookneck And Straightneck Summer Squash with Salt contain similar levels of Copper and Phosphorus per 500 calories.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 1.3 times more Fiber and 1.3 times more Protein than Boiled Crookneck And Straightneck Summer Squash with Salt.
• While 500 kcal of Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contain 27.1 times more Fat and 17 times more Omega 3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Boiled Crookneck And Straightneck Summer Squash with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt provide inadequate amounts of Omega 6 in 500 calories.