Comparing Nutrients in 500 calories Boiled Scallop Summer Squash with Salt VS California Red Kidney Beans

Weight per 500 calories

• Boiled Scallop Summer Squash with Salt: 3125g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 20.6 times more energy per unit of mass than Boiled and Drained Scallop Summer Squash with Salt, which is high in comparison to other foods. Boiled Scallop Summer Squash with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Scallop Summer Squash with Salt	22%	8%	70%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Scallop Summer Squash with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.48% 5.3g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	88% 1.4g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.96% 0.84g	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	79.3% 103g	69.7% 91g	130g per day for Men 19-50 years
Sugars	64.7% 47g	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	156% 59.4g	99% 37.7g	38g per day for Men 19-50 years
Protein	57.5% 32g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled Scallop Summer Squash with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	14% 125μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	204% 2.66mg	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	164% 656μg	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	375% 338mg	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	25% 3.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Scallop Summer Squash with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	47% 469mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	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	129% 10.3mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	141% 594mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	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	125% 875mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	129% 4375mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	494% 7406mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	80.2% 2969g	0.48% 18g	3700g per day for Men 19-50 years

Boiled Scallop Summer Squash With Salt VS California Red Kidney Beans Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Scallop Summer Squash with Salt have more Vitamin A, 2 times more Vitamin B1, 2.4 times more Vitamin B2, 4.6 times more Vitamin B3, 2.1 times more Vitamin B5, 4.4 times more Vitamin B6 and 49.5 times more Vitamin C than California Red Kidney Beans.
• Both Boiled Scallop Summer Squash with Salt and California Red Kidney Beans 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 Boiled and Drained Scallop Summer Squash with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Scallop Summer Squash with Salt have 1.6 times more Calcium, 1.6 times more Copper, 2.4 times more Magnesium, 2.6 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Potassium, 1.3 times more Selenium, 444.4 times more Sodium, 1.9 times more Zinc and 166.8 times more Water than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 1.4 times more Iron than Boiled and Drained Scallop Summer Squash with Salt.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Scallop Summer Squash with Salt have 11 times more Omega 3 and 1.6 times more Fiber than California Red Kidney Beans.
• Both Boiled Scallop Summer Squash with Salt and California Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Boiled and Drained Scallop Summer Squash with Salt as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.