Comparing Nutrients in 5 ounces Summer Squash VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Summer Squash	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.65% 4.75g	25% 32.3g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	0.63% 0.45g	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	1.86% 1.35g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	% 0.043g	NA	g per day for Men 19-50 years
Fiber	4.1% 1.56g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	3.06% 1.7g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	13% 0.17mg	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	10.3% 41μg	46% 184μg	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	26.8% 24mg	1.9% 1.7mg	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	1.13% 0.17mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	8.03% 0.072mg	38% 0.34mg	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	6.2% 0.5mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	29.4% 0.68mg	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	7.7% 54mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	3.63% 134g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Summer Squash VS Boiled Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Summer Squash vs Boiled Red Kidney Beans:

• 5 ounces of Summer Squash have 2.4 times more Vitamin B2, 1.8 times more Vitamin B6 and 14.2 times more Vitamin C than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 3.3 times more Vitamin B1, 1.4 times more Vitamin B5, 4.5 times more Vitamin B9 and 2.8 times more Vitamin K than Raw All Varieties Summer Squash.
• Both Summer Squash and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw All Varieties Summer Squash as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Summer Squash vs Boiled Red Kidney Beans:

• 5 ounces of Summer Squash have 1.4 times more Water than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.9 times more Calcium, 4.7 times more Copper, 8.4 times more Iron, 2.6 times more Magnesium, 2.7 times more Manganese, 3.7 times more Phosphorus, 1.5 times more Potassium, 6 times more Selenium and 3.7 times more Zinc than Raw All Varieties Summer Squash.
• 5 ounces of Summer Squash lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Summer Squash have 6.9 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 7.9 times more Energy, 3 times more Omega 3, 6.8 times more Carbohydrate, 6.7 times more Fiber and 7.2 times more Protein than Raw All Varieties Summer Squash.
• 5 ounces of Summer Squash provide inadequate amounts of Energy
• Both Raw All Varieties Summer Squash as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.