Comparing Nutrients in 7 ounces California Red Kidney Beans VS Frozen Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Frozen Butternut Winter Squash	11%	1%	88%

Macro Nutrients

	California Red Kidney Beans	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Energy	22.6% 655kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	22% 28.6g	130g per day for Men 19-50 years
Sugars	NA	7.75% 5.6g	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	130% 49.4g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	53% 476μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	9.18% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	16.8% 0.22mg	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	195% 782μg	12% 47.6μg	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	9.92% 8.93mg	13.7% 12.3mg	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	24.5% 3.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Frozen Butternut Winter Squash	Recommended Dietary Allowance
Calcium	38.7% 387mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	11.2% 0.1mg	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	232% 18.6mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	21.4% 0.49mg	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	115% 804mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.42% 164g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Frozen Butternut Winter Squash per 7 oz

Compare the macro and micronutrient content in 7 oz of California Red Kidney Beans versus 7 oz of Frozen Butternut Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Frozen Butternut Winter Squash:

• 7 ounces of California Red Kidney Beans have 5.9 times more Vitamin B1, 3.7 times more Vitamin B2, 2.8 times more Vitamin B3, 3.5 times more Vitamin B5, 3.6 times more Vitamin B6 and 16.4 times more Vitamin B9 than Frozen Butternut Winter Squash.
• While 7 oz of Frozen Butternut Winter Squash, Unprepared contain more Vitamin A and 1.4 times more Vitamin C than Raw California Red Kidney Beans.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Frozen Butternut Winter Squash, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Frozen Butternut Winter Squash:

• 7 ounces of California Red Kidney Beans have 6.7 times more Calcium, 21.6 times more Copper, 10.6 times more Iron, 11.4 times more Magnesium, 4 times more Manganese, 18.4 times more Phosphorus, 7 times more Potassium, 4.6 times more Selenium and 15 times more Zinc than Frozen Butternut Winter Squash.
• While 7 oz of Frozen Butternut Winter Squash, Unprepared contain 7 times more Water than Raw California Red Kidney Beans.
• 7 ounces of Frozen Butternut Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 5.8 times more Energy, 3.2 times more Omega 3, 4.1 times more Carbohydrate, 19.2 times more Fiber and 13.8 times more Protein than Frozen Butternut Winter Squash.
• 7 ounces of Frozen Butternut Winter Squash provide inadequate amounts of Energy and Omega 3
• Both Raw California Red Kidney Beans as well as Frozen Butternut Winter Squash, Unprepared provide inadequate amounts of Omega 6 in seven ounces.