Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Spaghetti Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Spaghetti Winter Squash	7%	15%	78%

Macro Nutrients

	Boiled California Red Kidney Beans	Spaghetti Winter Squash	Recommended Dietary Allowance
Energy	6.06% 176kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	13.2% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	7.53% 9.8g	130g per day for Men 19-50 years
Sugars	NA	5.4% 3.9g	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	34.7% 13g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	23% 13g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Spaghetti Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	8.4% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	11% 0.14mg	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	26.2% 105μg	4.25% 17μg	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	1.9% 1.7mg	3.3% 2.98mg	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	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Spaghetti Winter Squash	Recommended Dietary Allowance
Calcium	9.36% 94mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	5.83% 0.052mg	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	53% 4.22mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	7.7% 0.18mg	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	27.7% 194mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Spaghetti Winter Squash per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Spaghetti Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Spaghetti Winter Squash:

• 5 ounces of Boiled California Red Kidney Beans have 3.5 times more Vitamin B1, 3.4 times more Vitamin B2 and 6.2 times more Vitamin B9 than Spaghetti Winter Squash.
• While 5 oz of Raw Spaghetti Winter Squash contain 1.8 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.8 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Spaghetti Winter Squash provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 5 ounces of Spaghetti Winter Squash have insufficient amounts of Vitamin B2
• Both Boiled California Red Kidney Beans as well as Raw Spaghetti Winter Squash have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Spaghetti Winter Squash:

• 5 ounces of Boiled California Red Kidney Beans have 2.9 times more Calcium, 7.8 times more Copper, 9.6 times more Iron, 4 times more Magnesium, 2.5 times more Manganese, 11.4 times more Phosphorus, 3.9 times more Potassium, 4 times more Selenium and 4.5 times more Zinc than Spaghetti Winter Squash.
• While 5 oz of Raw Spaghetti Winter Squash contain 1.4 times more Water than Boiled California Red Kidney Beans.
• 5 ounces of Spaghetti Winter Squash lack sufficient amounts of Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 4 times more Energy, 3.2 times more Carbohydrate, 6.2 times more Fiber and 14.3 times more Protein than Spaghetti Winter Squash.
• While 5 oz of Raw Spaghetti Winter Squash contain 4.7 times more Omega 3 than Boiled California Red Kidney Beans.
• 5 ounces of Spaghetti Winter Squash provide inadequate amounts of Energy and Protein
• Both Boiled California Red Kidney Beans as well as Raw Spaghetti Winter Squash provide inadequate amounts of Omega 6 in five ounces.