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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Spaghetti Winter Squash	7%	15%	78%

Macro Nutrients

	Boiled Red Kidney Beans	Spaghetti Winter Squash	Recommended Dietary Allowance
Energy	8.7% 252kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	18.5% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	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	35% 45.2g	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	38.6% 14.7g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	26.5% 0.32mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	2.75% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	64.5% 258μg	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	0.4% 0.06mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Spaghetti Winter Squash	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	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	73% 5.83mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	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	40.3% 282mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	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	0.26% 3.97mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	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 Red Kidney Beans VS Spaghetti Winter Squash per 7 oz

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

• 7 ounces of Boiled Red Kidney Beans have 4.3 times more Vitamin B1, 3.2 times more Vitamin B2, 10.8 times more Vitamin B9 and 9.3 times more Vitamin K than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 1.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.8 times more Vitamin C than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Spaghetti Winter Squash provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• 7 ounces of Spaghetti Winter Squash have insufficient amounts of Vitamin B2 and Vitamin K
• Both Boiled Red Kidney Beans as well as Raw Spaghetti Winter Squash have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Boiled Red Kidney Beans have 1.2 times more Calcium, 6.5 times more Copper, 9.5 times more Iron, 3.8 times more Magnesium, 3.8 times more Manganese, 11.8 times more Phosphorus, 3.7 times more Potassium, 4 times more Selenium and 5.6 times more Zinc than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 1.4 times more Water than Boiled 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 Red Kidney Beans have 4.1 times more Energy, 3.3 times more Carbohydrate, 4.9 times more Fiber and 13.5 times more Protein than Spaghetti Winter Squash.
• While 7 oz of Raw Spaghetti Winter Squash contain 8.6 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Spaghetti Winter Squash offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Spaghetti Winter Squash provide inadequate amounts of Energy and Protein
• Both Boiled Red Kidney Beans as well as Raw Spaghetti Winter Squash provide inadequate amounts of Omega 6 in seven ounces.