Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Spaghetti Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Spaghetti Winter Squash	7%	15%	78%

Macro Nutrients

	Boiled California Red Kidney Beans	Spaghetti Winter Squash	Recommended Dietary Allowance
Energy	8.5% 246kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	18.5% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	1.05% 0.18g	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	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	NA	7.55% 5.48g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	32.4% 18g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Spaghetti Winter Squash	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	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	15.4% 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	5.95% 24μg	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	4.63% 4.17mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Spaghetti Winter Squash	Recommended Dietary Allowance
Calcium	13% 131mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	8.16% 0.073mg	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	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	10.8% 0.25mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	6.3% 214mg	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	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Spaghetti Winter Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Spaghetti Winter Squash 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 Spaghetti Winter Squash:

• 7 ounces of Boiled California Red Kidney Beans have 3.5 times more Vitamin B1, 3.4 times more Vitamin B2 and 6.2 times more Vitamin B9 than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 1.8 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.8 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Spaghetti Winter Squash 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 Spaghetti Winter Squash have insufficient amounts of Vitamin B2
• Both Boiled California Red Kidney Beans as well as Raw Spaghetti Winter Squash 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 Spaghetti Winter Squash:

• 7 ounces of Boiled California Red Kidney Beans have 2.9 times more Calcium, 7.8 times more Copper, 9.6 times more Iron, 4 times more Magnesium, 2.5 times more Manganese, 11.4 times more Phosphorus, 3.9 times more Potassium, 4 times more Selenium and 4.5 times more Zinc than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 1.4 times more Water than Boiled California Red Kidney Beans.
• 7 ounces of Spaghetti Winter Squash lack sufficient amounts of Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 4 times more Energy, 3.2 times more Carbohydrate, 6.2 times more Fiber and 14.3 times more Protein than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 4.7 times more Omega 3 than Boiled California Red Kidney Beans.
• 7 ounces of Spaghetti Winter Squash provide inadequate amounts of Energy and Protein
• Both Boiled California Red Kidney Beans as well as Raw Spaghetti Winter Squash provide inadequate amounts of Omega 6 in seven ounces.