Comparing Nutrients in 5 ounces Summer Squash VS Sprouted Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Sprouted Pinto Beans	28%	11%	61%

Macro Nutrients

	Summer Squash	Sprouted Pinto Beans	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	29.6% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	1.58% 0.27g	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	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	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	NA	38g per day for Men 19-50 years
Protein	3.06% 1.7g	13.3% 7.44g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Sprouted Pinto 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	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.69mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	18.6% 0.24mg	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	42% 167μg	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	34% 30.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Sprouted Pinto Beans	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	8.03% 0.072mg	50.4% 0.45mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	22.6% 0.52mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	12.8% 435mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	14.5% 217mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Summer Squash VS Sprouted Pinto Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Summer Squash vs Sprouted Pinto Beans:

• 5 ounces of Summer Squash have 1.3 times more Vitamin B6 than Sprouted Pinto Beans.
• While 5 oz of Raw Sprouted Pinto Beans contain 4.8 times more Vitamin B1, 4.7 times more Vitamin B3, 4.8 times more Vitamin B5, 4.1 times more Vitamin B9 and 1.3 times more Vitamin C than Raw All Varieties Summer Squash.
• Both Summer Squash and Sprouted Pinto Beans provide similar amounts of Vitamin B2 per five ounces.
• Both Raw All Varieties Summer Squash as well as Raw Sprouted Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Summer Squash vs Sprouted Pinto Beans:

• 5 oz of Raw Sprouted Pinto Beans contain 2.9 times more Calcium, 6.3 times more Copper, 5.6 times more Iron, 3.1 times more Magnesium, 2.1 times more Manganese, 2.5 times more Phosphorus, 76.5 times more Sodium and 1.7 times more Zinc than Raw All Varieties Summer Squash.
• Both Summer Squash and Sprouted Pinto Beans contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Summer Squash lack sufficient amounts of Calcium
• Both Raw All Varieties Summer Squash as well as Raw Sprouted Pinto Beans lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Sprouted Pinto Beans contain 3.9 times more Energy, 6 times more Omega 3, 3.5 times more Carbohydrate and 4.3 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 Raw Sprouted Pinto Beans provide inadequate amounts of Omega 6 in five ounces.