Comparing Nutrients in 5 ounces Baby Zucchini Squash VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Baby Zucchini Squash	40%	13%	47%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Baby Zucchini Squash	Canned Kidney Beans	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	9.4% 0.15g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.4g	16% 20.6g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.62g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	16% 6.1g	38g per day for Men 19-50 years
Protein	6.86% 3.84g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Baby Zucchini Squash	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.94% 35.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.93% 0.051mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	8.07% 0.1mg	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	7.1% 28.3μg	12.8% 51μg	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	53.7% 48.3mg	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	NA	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Zucchini Squash	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	21.3% 0.19mg	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	14% 1.1mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	10.4% 0.24mg	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	19% 132mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baby Zucchini Squash vs Canned Kidney Beans:

• Raw Baby Zucchini Squash has 1.7 times more Vitamin B3, 2.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 28.4 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.8 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.8 times more Vitamin B9 than Raw Baby Zucchini Squash.
• Both Raw Baby Zucchini Squash as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baby Zucchini Squash vs Canned Kidney Beans:

• Raw Baby Zucchini Squash has 1.2 times more Magnesium, 1.9 times more Potassium and 1.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 3 times more Selenium and 98.7 times more Sodium than Raw Baby Zucchini Squash.
• Both Raw Baby Zucchini Squash and Canned All Types Kidney Beans have similar amounts of Manganese, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Baby Zucchini Squash has 1.3 times more Omega 3 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4 times more Energy, 4.7 times more Carbohydrate, 3.9 times more Fiber and 1.9 times more Protein than Raw Baby Zucchini Squash.
• Both Raw Baby Zucchini Squash as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.