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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 5 ounces of Spaghetti Winter Squash have 1.4 times more Water than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 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 Raw Spaghetti Winter Squash.
• 5 ounces of Spaghetti Winter Squash lack sufficient amounts of Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

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