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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	9%	8%	83%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Energy	5.54% 161kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	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	22.6% 29.4g	9.86% 13g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	17.5% 0.21mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	11.4% 45.6μg	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	1.76% 1.6mg	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	0.26% 0.04mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	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	31% 2.5mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	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	30% 210mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.95% 183g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids vs Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked:

• 7 ounces of Canned Red Kidney Beans with Liquids have 2.8 times more Vitamin B1, 3 times more Vitamin B2, 2.9 times more Vitamin B9 and 5.1 times more Vitamin K than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked.
• While 7 oz of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt contain 1.6 times more Vitamin B3, 2.7 times more Vitamin B5 and 4.4 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• 7 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked have insufficient amounts of Vitamin B2 and Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.4 times more Calcium, 4.2 times more Copper, 3.7 times more Iron, 2.7 times more Magnesium, 2.7 times more Manganese, 7.6 times more Phosphorus, 2.2 times more Potassium, 3.7 times more Selenium, 14.2 times more Sodium and 3.1 times more Zinc than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked.
• Both Canned Red Kidney Beans with Liquids and Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked contain similar levels of Water per seven ounces.
• 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 Canned Red Kidney Beans with Liquids have 3 times more Energy, 2.3 times more Carbohydrate, 3.1 times more Fiber and 7.9 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 1.5 times more Omega 3 and 1.4 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked provide inadequate amounts of Energy and Protein
• Both Canned Red Kidney Beans Solids and Liquids as well as Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt provide inadequate amounts of Omega 6 in seven ounces.