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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Baked Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Red Kidney Beans	Baked Butternut Winter Squash	Recommended Dietary Allowance
Energy	23% 669kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	0.16% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	16% 21g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	5.4% 3.9g	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	79.4% 30g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	80% 44.7g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Baked Butternut Winter Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	19% 0.25mg	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	9.43% 37.7μg	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	33.3% 30mg	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	17% 2.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Baked Butternut Winter Squash	Recommended Dietary Allowance
Calcium	16.5% 165mg	8.14% 81.4mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	15% 0.34mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.7% 174g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Red Kidney Beans have 8.4 times more Vitamin B1, 12.6 times more Vitamin B2, 2.2 times more Vitamin B3, 2.2 times more Vitamin B5, 3.2 times more Vitamin B6, 20.7 times more Vitamin B9 and 5.6 times more Vitamin K than Baked Butternut Winter Squash.
• While 7 oz of Baked Butternut Winter Squash contain more Vitamin A, 3.4 times more Vitamin C and 6.1 times more Vitamin E than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Baked Butternut Winter Squash have insufficient amounts of Vitamin B2 and Vitamin K
• Both Raw Red Kidney Beans as well as Baked Butternut Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Red Kidney Beans have 2 times more Calcium, 10.8 times more Copper, 11.2 times more Iron, 4.8 times more Magnesium, 6.5 times more Manganese, 15 times more Phosphorus, 4.8 times more Potassium, 6.4 times more Selenium and 21.5 times more Zinc than Baked Butternut Winter Squash.
• While 7 oz of Baked Butternut Winter Squash contain 7.5 times more Water than Raw Red Kidney Beans.
• 7 ounces of Baked Butternut Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 8.4 times more Energy, 14.9 times more Omega 3, 5.8 times more Carbohydrate, 4.8 times more Fiber and 25 times more Protein than Baked Butternut Winter Squash.
• Both Red Kidney Beans and Baked Butternut Winter Squash offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Baked Butternut Winter Squash provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Red Kidney Beans as well as Baked Butternut Winter Squash provide inadequate amounts of Omega 6 in seven ounces.