Comparing Nutrients in 7 ounces Canned Kidney Beans VS Boiled Crookneck And Straightneck Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Crookneck And Straightneck Summer Squash	18%	15%	67%

Macro Nutrients

	Canned Kidney Beans	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Energy	5.75% 167kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	5.8% 7.52g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	6.8% 4.92g	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	0% 0g	3.6% 2.6g	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	% 0g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 0.54g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Vitamin A	NA	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	12% 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	18% 71.4μg	11.4% 45.6μg	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	2.65% 2.4mg	25.6% 23mg	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	0.26% 0.04mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Crookneck And Straightneck Summer Squash	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	14.3% 0.13mg	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	29% 2.32mg	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	13.5% 0.31mg	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	25.5% 179mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.2% 155g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Boiled Crookneck And Straightneck Summer Squash:

• Canned All Types Kidney Beans have 2.7 times more Vitamin B1, 2 times more Vitamin B2 and 1.6 times more Vitamin B9 than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 2.3 times more Vitamin B5 and 9.7 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Vitamin B3, Vitamin B6 and Vitamin K per 7 oz.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Boiled Crookneck And Straightneck Summer Squash:

• Canned All Types Kidney Beans have 1.5 times more Calcium, 2.1 times more Copper, 3.2 times more Iron, 1.7 times more Magnesium, 3.1 times more Phosphorus, 1.3 times more Potassium, 4.5 times more Selenium, 296 times more Sodium and 2.1 times more Zinc than Boiled and Drained Crookneck And Straightneck Summer Squash.
• Both Canned All Types Kidney Beans and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 4.4 times more Energy, 3.8 times more Carbohydrate, 3.9 times more Fiber and 5 times more Protein than Boiled and Drained Crookneck And Straightneck Summer Squash.
• While Boiled and Drained Crookneck And Straightneck Summer Squash contains 1.3 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled and Drained Crookneck And Straightneck Summer Squash have similar amounts of Omega 3 per 7 oz.
• Both Canned All Types Kidney Beans as well as Boiled and Drained Crookneck And Straightneck Summer Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.