Comparing Nutrients in 500 calories Frozen Summer Squash, Zucchini, Includes Skin VS Red Kidney Beans

Weight per 500 calories

• Frozen Summer Squash, Zucchini, Includes Skin: 2941g
• Red Kidney Beans: 148g

Raw Red Kidney Beans have 19.8 times more energy per unit of mass than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared, which is high in comparison to other foods. Frozen Summer Squash, Zucchini, Includes Skin having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Summer Squash, Zucchini, Includes Skin or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Frozen Summer Squash, Zucchini, Includes Skin	23%	6%	71%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Frozen Summer Squash, Zucchini, Includes Skin	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.94% 3.82g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	64.3% 1.03g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	3.63% 0.62g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	70% 91g	130g per day for Men 19-50 years
Sugars	69.4% 50.3g	4.3% 3.1g	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	101% 38.2g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	61% 34g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Summer Squash, Zucchini, Includes Skin	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	32.7% 294μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.6% 12.7mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	175% 8.74mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	45.3% 0.59mg	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	73.5% 294μg	146% 585μg	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	173% 156mg	7.4% 6.68mg	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	23.5% 3.53mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	103% 124μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Summer Squash, Zucchini, Includes Skin	Red Kidney Beans	Recommended Dietary Allowance
Calcium	53% 529mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	188% 15mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	91% 382mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	312% 7.18mg	71.7% 1.65mg	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	118% 824mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	189% 6412mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	3.92% 59mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	56% 6.18mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	75.3% 2785g	0.47% 17.4g	3700g per day for Men 19-50 years

Frozen Summer Squash, Zucchini, Includes Skin VS Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Summer Squash, Zucchini, Includes Skin or Red Kidney Beans?

Lets compare vitamin content per 500 calories of Frozen Summer Squash, Zucchini, Includes Skin vs Red Kidney Beans:

• 500 calories of Frozen Summer Squash, Zucchini, Includes Skin have more Vitamin A, 1.6 times more Vitamin B1, 3.9 times more Vitamin B2, 4.1 times more Vitamin B3, 7.5 times more Vitamin B5, 2.5 times more Vitamin B6, 23.3 times more Vitamin C, 11.3 times more Vitamin E and 14.9 times more Vitamin K than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 2 times more Vitamin B9 than Frozen Summer Squash, Zucchini, Includes Skin, Unprepared.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Summer Squash, Zucchini, Includes Skin vs Red Kidney Beans:

• 500 calories of Frozen Summer Squash, Zucchini, Includes Skin have 4.3 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 4.4 times more Manganese, 1.4 times more Phosphorus, 3.2 times more Potassium, 1.2 times more Selenium, 1.5 times more Zinc and 159.8 times more Water than Red Kidney Beans.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Summer Squash, Zucchini, Includes Skin have 1.9 times more Omega 3, 16.1 times more Sugars and 1.7 times more Fiber than Red Kidney Beans.
• Both Frozen Summer Squash, Zucchini, Includes Skin and Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Frozen Summer Squash, Zucchini, Includes Skin, Unprepared as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.