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

Weight per 500 calories

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

Raw California Red Kidney Beans have 17.4 times more energy per unit of mass than Boiled and Drained Crookneck And Straightneck Summer Squash, which is high in comparison to other foods. Boiled Crookneck And Straightneck Summer Squash having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Boiled Crookneck And Straightneck Summer Squash	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	5.26% 1.7g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	135% 2.16g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	7.6% 1.3g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.7% 100g	69.7% 91g	130g per day for Men 19-50 years
Sugars	90% 65.3g	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	47.5% 34.5g	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	% 24g	NA	g per day for Men 19-50 years
Sucrose	% 7.1g	NA	g per day for Men 19-50 years
Fiber	76% 29g	99% 37.7g	38g per day for Men 19-50 years
Protein	49% 27.4g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled Crookneck And Straightneck Summer Squash	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	164% 1474μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.3mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	46.3% 0.6mg	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	151% 605μg	149% 597μg	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	339% 305mg	7.58% 6.8mg	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	21% 3.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 116μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Crookneck And Straightneck Summer Squash	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	58% 579mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	185% 1.67mg	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	122% 9.74mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	180% 4.13mg	66% 1.5mg	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	109% 763mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	137% 4658mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	1.75% 26.3mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	52.6% 5.8mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	67% 2480g	0.48% 18g	3700g per day for Men 19-50 years

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

• Boiled and Drained Crookneck And Straightneck Summer Squash has 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 Boiled and Drained Crookneck And Straightneck Summer Squash and Raw California Red Kidney Beans have similar amounts of Vitamin B9 per 500 kcal.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Crookneck And Straightneck Summer Squash has 2 times more Calcium, 1.7 times more Magnesium, 2.7 times more Manganese, 1.2 times more Phosphorus, 2.1 times more Potassium, 1.5 times more Zinc and 139.3 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Iron than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Raw California Red Kidney Beans have similar amounts of Copper and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Crookneck And Straightneck Summer Squash has 27.1 times more Fat, 30.9 times more Saturated Fat, 17 times more Omega 3 and 15.8 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Fiber and 1.3 times more Protein than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Crookneck And Straightneck Summer Squash as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.