Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	9%	8%	83%

Macro Nutrients

	Boiled California Red Kidney Beans	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Energy	8.5% 246kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.55% 0.093g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	9.86% 13g	130g per day for Men 19-50 years
Sugars	NA	6.93% 5.02g	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	48.6% 18.5g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	32.4% 18g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	15% 0.2mg	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	36.7% 147μg	3.97% 16μg	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	7.7% 6.95mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	13% 131mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	7.7% 0.069mg	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	74% 5.9mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	9.4% 0.22mg	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	39% 272mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked:

• 7 ounces of Boiled California Red Kidney Beans have 3.4 times more Vitamin B1, 2.8 times more Vitamin B2 and 9.3 times more Vitamin B9 than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked.
• While 7 oz of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt contain 1.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.9 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 7 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked have insufficient amounts of Vitamin B2
• Both Boiled California Red Kidney Beans as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked:

• 7 ounces of Boiled California Red Kidney Beans have 3.1 times more Calcium, 8.3 times more Copper, 8.8 times more Iron, 4.4 times more Magnesium, 2.9 times more Manganese, 9.8 times more Phosphorus, 3.6 times more Potassium, 4 times more Selenium and 4.3 times more Zinc than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked.
• While 7 oz of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt contain 1.4 times more Water than Boiled California Red Kidney Beans.
• 7 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 4.6 times more Energy, 3.5 times more Carbohydrate, 6.6 times more Fiber and 13.8 times more Protein than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked.
• While 7 oz of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt contain 2.4 times more Omega 3 than Boiled California Red Kidney Beans.
• 7 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked provide inadequate amounts of Energy and Protein
• Both Boiled California Red Kidney Beans as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt provide inadequate amounts of Omega 6 in seven ounces.