Comparing Nutrients in 7 ounces Canned Kidney Beans VS Baby Zucchini Squash

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Baby Zucchini Squash	Recommended Dietary Allowance
Energy	5.75% 167kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.74% 0.13g	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	4.75% 6.17g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	9.6% 5.38g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Baby Zucchini Squash	Recommended Dietary Allowance
Vitamin A	NA	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	8.74% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	21.7% 0.28mg	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	75% 67.7mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Baby Zucchini Squash	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	21.4% 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	29% 2.32mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	17% 0.39mg	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	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	26.8% 911mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.97% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Baby Zucchini Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Baby Zucchini Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Baby Zucchini Squash:

• 7 ounces of Canned Kidney Beans have 2.8 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.8 times more Vitamin B9 than Baby Zucchini Squash.
• While 7 oz of Raw Baby Zucchini Squash contain 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.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Canned All Types Kidney Beans as well as Raw Baby Zucchini Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Baby Zucchini Squash:

• 7 ounces of Canned Kidney Beans have 1.6 times more Calcium, 1.4 times more Copper, 1.5 times more Iron and 98.7 times more Sodium than Baby Zucchini Squash.
• While 7 oz of Raw Baby Zucchini Squash contain 1.9 times more Potassium and 1.8 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Baby Zucchini Squash contain similar levels of Magnesium, Manganese, Phosphorus and Water per seven ounces.
• Both Canned All Types Kidney Beans as well as Raw Baby Zucchini Squash lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 4 times more Energy, 4.7 times more Carbohydrate, 3.9 times more Fiber and 1.9 times more Protein than Baby Zucchini Squash.
• While 7 oz of Raw Baby Zucchini Squash contain 1.3 times more Omega 3 than Canned All Types Kidney Beans.
• 7 ounces of Baby Zucchini Squash provide inadequate amounts of Energy
• Both Canned All Types Kidney Beans as well as Raw Baby Zucchini Squash provide inadequate amounts of Omega 6 in seven ounces.