Comparing Nutrients in 500 calories Butternut Winter Squash VS Boiled California Red Kidney Beans

Weight per 500 calories

• Butternut Winter Squash: 1111g
• Boiled California Red Kidney Beans: 403g

Boiled California Red Kidney Beans have 2.8 times more energy per unit of mass than Raw Butternut Winter Squash, which is average in comparison to other foods. Butternut Winter Squash having low energy density.

Discover which food has more nutrients per 500 calories - Butternut Winter Squash or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Butternut Winter Squash	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	69.5% 90g	130g per day for Men 19-50 years
Sugars	33.7% 24.4g	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	15% 11g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 2.44g	NA	g per day for Men 19-50 years
Fiber	58.5% 22.2g	99% 37.5g	38g per day for Men 19-50 years
Protein	20% 11g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	657% 5911μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.3% 13.3mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.44mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	32.3% 0.42mg	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	75% 300μg	74.6% 298μg	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	259% 233mg	5.38% 4.84mg	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	107% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	53.3% 533mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	129% 1.17mg	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	97% 7.78mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	90% 378mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	98% 2.24mg	55.8% 1.3mg	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	52.4% 367mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	115% 3911mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	2.96% 44.4mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	26% 960g	7.3% 270g	3700g per day for Men 19-50 years

Butternut Winter Squash VS Boiled California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Butternut Winter Squash or Boiled California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Butternut Winter Squash vs Boiled California Red Kidney Beans:

• 500 calories of Butternut Winter Squash have more Vitamin A, 2.1 times more Vitamin B1, 6.1 times more Vitamin B3, 5 times more Vitamin B5, 4.1 times more Vitamin B6 and 48.2 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Butternut Winter Squash and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B9 per 500 calories.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Butternut Winter Squash as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Butternut Winter Squash vs Boiled California Red Kidney Beans:

• 500 calories of Butternut Winter Squash have 2 times more Calcium, 2 times more Magnesium, 1.8 times more Manganese, 2.3 times more Potassium and 3.6 times more Water than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 1.5 times more Copper, 1.5 times more Iron, 1.5 times more Phosphorus and 2.1 times more Zinc than Raw Butternut Winter Squash.
• 500 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Butternut Winter Squash have 2.2 times more Omega 3 and 1.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 500 kcal of Boiled California Red Kidney Beans contain 1.7 times more Fiber and 3.3 times more Protein than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Boiled California Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Raw Butternut Winter Squash as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.