Comparing Nutrients in 7 ounces Canned Kidney Beans VS Baked All Varieties Winter Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Baked All Varieties Winter Squash with Salt	8%	7%	85%

Macro Nutrients

	Canned Kidney Beans	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Energy	5.75% 167kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.64% 0.11g	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	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	9.03% 6.55g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	3.15% 1.77g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Baked All Varieties Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	NA	57.5% 518μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	6.14% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	24.6% 0.32mg	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	9.92% 39.7μg	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	3.97% 3.57mg	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	Baked All Varieties Winter Squash with Salt	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	18% 0.16mg	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	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	16% 0.37mg	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	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	31.4% 470mg	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	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Baked All Varieties Winter Squash with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Baked All Varieties Winter Squash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Baked All Varieties Winter Squash with Salt:

• 7 ounces of Canned Kidney Beans have 7.3 times more Vitamin B1 and 1.8 times more Vitamin B9 than Baked All Varieties Winter Squash with Salt.
• While 7 oz of Baked All Varieties Winter Squash with Salt contain 1.3 times more Vitamin B2, 1.7 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.5 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Baked All Varieties Winter Squash with Salt provide similar amounts of Vitamin B3 and Vitamin K per seven ounces.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• 7 ounces of Baked All Varieties Winter Squash with Salt have insufficient amounts of Vitamin B1
• Both Canned All Types Kidney Beans as well as Baked All Varieties Winter Squash with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Baked All Varieties Winter Squash with Salt:

• 7 ounces of Canned Kidney Beans have 1.5 times more Calcium, 1.6 times more Copper, 2.7 times more Iron, 2.1 times more Magnesium, 4.7 times more Phosphorus, 1.2 times more Sodium and 2.1 times more Zinc than Baked All Varieties Winter Squash with Salt.
• Both Canned Kidney Beans and Baked All Varieties Winter Squash with Salt contain similar levels of Manganese, Potassium and Water per seven ounces.
• Both Canned All Types Kidney Beans as well as Baked All Varieties Winter Squash with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 2.3 times more Energy, 1.6 times more Carbohydrate, 1.5 times more Fiber and 5.9 times more Protein than Baked All Varieties Winter Squash with Salt.
• While 7 oz of Baked All Varieties Winter Squash with Salt contain 1.8 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Baked All Varieties Winter Squash with Salt offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Baked All Varieties Winter Squash with Salt provide inadequate amounts of Energy and Protein
• Both Canned All Types Kidney Beans as well as Baked All Varieties Winter Squash with Salt provide inadequate amounts of Omega 6 in seven ounces.