Comparing Nutrients in 7 ounces Navy Beans VS Baked Butternut Winter Squash

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Baked Butternut Winter Squash	8%	2%	90%

Macro Nutrients

	Navy Beans	Baked Butternut Winter Squash	Recommended Dietary Allowance
Energy	23% 669kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	66.7% 1.07g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	0.16% 0.028g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	16% 21g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	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	% 0.42g	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	NA	g per day for Men 19-50 years
Fiber	80% 30.4g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	79% 44.3g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Navy 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	128% 1.54mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.48mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.3% 0.85mg	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	181% 722μg	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	NA	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	0.26% 0.04mg	17% 2.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Baked Butternut Winter Squash	Recommended Dietary Allowance
Calcium	29% 292mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	14.3% 0.13mg	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	136% 11mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	82.7% 347mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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% 808mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	69% 2352mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	66% 7.24mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	0.65% 24g	4.7% 174g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Navy 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 Navy Beans vs Baked Butternut Winter Squash:

• 7 ounces of Navy Beans have 10.8 times more Vitamin B1, 9.6 times more Vitamin B2, 2.3 times more Vitamin B3, 2.1 times more Vitamin B5, 3.5 times more Vitamin B6, 19.2 times more Vitamin B9 and 2.5 times more Vitamin K than Baked Butternut Winter Squash.
• While 7 oz of Baked Butternut Winter Squash contain more Vitamin A and 64.5 times more Vitamin E than Raw Navy Beans.
• 7 ounces of Navy 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 Navy 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 Navy Beans vs Baked Butternut Winter Squash:

• 7 ounces of Navy Beans have 3.6 times more Calcium, 12.8 times more Copper, 9.2 times more Iron, 6 times more Magnesium, 8.2 times more Manganese, 15.1 times more Phosphorus, 4.2 times more Potassium, 22 times more Selenium and 28.1 times more Zinc than Baked Butternut Winter Squash.
• While 7 oz of Baked Butternut Winter Squash contain 7.3 times more Water than Raw Navy 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 Navy Beans have 8.4 times more Energy, 22.4 times more Omega 3, 5.8 times more Carbohydrate, 2 times more Sugars, 4.8 times more Fiber and 24.8 times more Protein than Baked Butternut Winter Squash.
• 7 ounces of Baked Butternut Winter Squash provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navy Beans as well as Baked Butternut Winter Squash provide inadequate amounts of Omega 6 in seven ounces.