Comparing Nutrients in 500 calories Baked Acorn Winter Squash with Salt VS Canned Kidney Beans

Weight per 500 calories

• Baked Acorn Winter Squash with Salt: 893g
• Canned Kidney Beans: 595g

Canned All Types Kidney Beans have 1.5 times more energy per unit of mass than Baked Acorn Winter Squash with Salt, which is average in comparison to other foods. Baked Acorn Winter Squash with Salt having low energy density.

Discover which food has more nutrients per 500 calories - Baked Acorn Winter Squash with Salt or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Baked Acorn Winter Squash with Salt	7%	2%	91%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Baked Acorn Winter Squash with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.62% 0.84g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	30.5% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1.16% 0.2g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	66.4% 86.3g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	103% 39.3g	67.4% 25.6g	38g per day for Men 19-50 years
Protein	18% 10g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Baked Acorn Winter Squash with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	21% 188μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.93% 0.12mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.87mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	90% 4.5mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	34% 0.44mg	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	42.4% 170μg	53.6% 214μg	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	107% 96mg	7.94% 7.14mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Acorn Winter Squash with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	39.3% 393mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	89.3% 0.8mg	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	104% 8.3mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	91% 384mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	43.5% 1mg	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	57.4% 402mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	41.5% 1411mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	143% 2143mg	117% 1762mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	20% 740g	12.6% 465g	3700g per day for Men 19-50 years

Baked Acorn Winter Squash With Salt VS Canned Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Acorn Winter Squash with Salt or Canned Kidney Beans?

Lets compare vitamin content per 500 calories of Baked Acorn Winter Squash with Salt vs Canned Kidney Beans:

• 500 calories of Baked Acorn Winter Squash with Salt have 2.2 times more Vitamin B1, 3.2 times more Vitamin B3, 5.5 times more Vitamin B5, 3.9 times more Vitamin B6 and 13.5 times more Vitamin C than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 2.6 times more Vitamin B2 and 1.3 times more Vitamin B9 than Baked Acorn Winter Squash with Salt.
• 500 calories of Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B2
• 500 calories of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Baked Acorn Winter Squash with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Baked Acorn Winter Squash with Salt vs Canned Kidney Beans:

• 500 calories of Baked Acorn Winter Squash with Salt have 1.9 times more Calcium, 2.4 times more Magnesium, 2.2 times more Manganese, 2.8 times more Potassium, 1.2 times more Sodium and 1.6 times more Water than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 1.3 times more Phosphorus and 1.8 times more Zinc than Baked Acorn Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt and Canned Kidney Beans contain similar levels of Copper and Iron per 500 calories.
• 500 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Acorn Winter Squash with Salt have 1.5 times more Carbohydrate and 1.5 times more Fiber than Canned Kidney Beans.
• While 500 kcal of Canned All Types Kidney Beans contain 1.5 times more Omega 3 and 3.1 times more Protein than Baked Acorn Winter Squash with Salt.
• Both Baked Acorn Winter Squash with Salt and Canned Kidney Beans offer comparable quantities of Energy per 500 calories.
• Both Baked Acorn Winter Squash with Salt as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.