Comparing Nutrients in 7 ounces Red Kidney Beans VS Boiled Crookneck And Straightneck Summer Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Crookneck And Straightneck Summer Squash with Salt	18%	15%	67%

Macro Nutrients

	Red Kidney Beans	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Energy	23% 669kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	5.8% 7.52g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	6.8% 4.92g	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	3.6% 2.6g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.54g	g per day for Men 19-50 years
Fiber	79.4% 30g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	80% 44.7g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	12% 0.15mg	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	11.4% 45.6μg	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	25.6% 23mg	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	2.78% 0.42mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Crookneck And Straightneck Summer Squash with Salt	Recommended Dietary Allowance
Calcium	16.5% 165mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	14.3% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	13.5% 0.31mg	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% 806mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Boiled Crookneck And Straightneck Summer Squash with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Boiled Crookneck And Straightneck Summer Squash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Boiled Crookneck And Straightneck Summer Squash with Salt:

• 7 ounces of Red Kidney Beans have 14.1 times more Vitamin B1, 8.6 times more Vitamin B2, 4.2 times more Vitamin B3, 2.4 times more Vitamin B5, 5.1 times more Vitamin B6, 17.1 times more Vitamin B9 and 1.3 times more Vitamin K than Boiled Crookneck And Straightneck Summer Squash with Salt.
• While 7 oz of Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contain more Vitamin A and 2.6 times more Vitamin C than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A
• 7 ounces of Boiled Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Vitamin B2
• Both Raw Red Kidney Beans as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Boiled Crookneck And Straightneck Summer Squash with Salt:

• 7 ounces of Red Kidney Beans have 3.8 times more Calcium, 10.8 times more Copper, 18.1 times more Iron, 8.6 times more Magnesium, 7.1 times more Manganese, 14 times more Phosphorus, 7.7 times more Potassium, 16 times more Selenium and 12.7 times more Zinc than Boiled Crookneck And Straightneck Summer Squash with Salt.
• While 7 oz of Boiled and Drained Crookneck And Straightneck Summer Squash with Salt contain 19.8 times more Sodium and 8 times more Water than Raw Red Kidney Beans.
• 7 ounces of Boiled Crookneck And Straightneck Summer Squash with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 17.7 times more Energy, 4.4 times more Omega 3, 16.2 times more Carbohydrate, 13.8 times more Fiber and 21.7 times more Protein than Boiled Crookneck And Straightneck Summer Squash with Salt.
• Both Red Kidney Beans and Boiled Crookneck And Straightneck Summer Squash with Salt offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Boiled Crookneck And Straightneck Summer Squash with Salt provide inadequate amounts of Energy and Protein
• Both Raw Red Kidney Beans as well as Boiled and Drained Crookneck And Straightneck Summer Squash with Salt provide inadequate amounts of Omega 6 in seven ounces.