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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Spaghetti Winter Squash	Recommended Dietary Allowance
Energy	22.6% 655kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	18.5% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	91% 119g	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	130% 49.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	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	87.5% 1.05mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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

	California Red Kidney Beans	Spaghetti Winter Squash	Recommended Dietary Allowance
Calcium	38.7% 387mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	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	232% 18.6mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	115% 804mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.9% 182g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 14.3 times more Vitamin B1, 12.2 times more Vitamin B2, 2.2 times more Vitamin B3, 2.2 times more Vitamin B5, 3.9 times more Vitamin B6, 32.8 times more Vitamin B9 and 2.1 times more Vitamin C than Raw Spaghetti Winter Squash.
• Both Raw California Red Kidney Beans as well as Raw Spaghetti Winter Squash have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Raw California Red Kidney Beans have 8.5 times more Calcium, 29.7 times more Copper, 30.2 times more Iron, 13.3 times more Magnesium, 8 times more Manganese, 33.8 times more Phosphorus, 13.8 times more Potassium, 10.7 times more Selenium and 13.4 times more Zinc than Raw Spaghetti Winter Squash.
• While Raw Spaghetti Winter Squash contains 1.5 times more Sodium and 7.8 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 10.6 times more Energy, 8.7 times more Carbohydrate, 16.6 times more Fiber and 38.1 times more Protein than Raw Spaghetti Winter Squash.
• While Raw Spaghetti Winter Squash contains 1.8 times more Omega 3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw Spaghetti Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.