Comparing Nutrients in 7 ounces Summer Squash VS Sprouted Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Summer Squash	24%	8%	68%
Sprouted Pinto Beans	28%	11%	61%

Macro Nutrients

	Summer Squash	Sprouted Pinto Beans	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.065g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.65g	17.7% 23g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	NA	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	2.6% 1.9g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.06g	NA	g per day for Men 19-50 years
Fiber	5.74% 2.2g	NA	38g per day for Men 19-50 years
Protein	4.3% 2.4g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Summer Squash	Sprouted Pinto Beans	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.04% 0.97mg	28.3% 4.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	26% 0.34mg	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	14.4% 57.5μg	58.5% 234μg	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	37.5% 33.7mg	48% 43mg	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	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash	Sprouted Pinto Beans	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	70.6% 0.64mg	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	8.7% 0.69mg	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	31.6% 0.73mg	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	10.8% 75.4mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	18% 609mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	20.2% 304mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	5.08% 188g	4.36% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Summer Squash VS Sprouted Pinto Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Summer Squash versus 7 oz of Sprouted Pinto Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Summer Squash vs Sprouted Pinto Beans:

• 7 ounces of Summer Squash have 1.3 times more Vitamin B6 than Sprouted Pinto Beans.
• While 7 oz of Raw Sprouted Pinto Beans contain 4.8 times more Vitamin B1, 4.7 times more Vitamin B3, 4.8 times more Vitamin B5, 4.1 times more Vitamin B9 and 1.3 times more Vitamin C than Raw All Varieties Summer Squash.
• Both Summer Squash and Sprouted Pinto Beans provide similar amounts of Vitamin B2 per seven ounces.
• Both Raw All Varieties Summer Squash as well as Raw Sprouted Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Summer Squash vs Sprouted Pinto Beans:

• 7 oz of Raw Sprouted Pinto Beans contain 2.9 times more Calcium, 6.3 times more Copper, 5.6 times more Iron, 3.1 times more Magnesium, 2.1 times more Manganese, 2.5 times more Phosphorus, 76.5 times more Sodium and 1.7 times more Zinc than Raw All Varieties Summer Squash.
• Both Summer Squash and Sprouted Pinto Beans contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Summer Squash lack sufficient amounts of Calcium
• Both Raw All Varieties Summer Squash as well as Raw Sprouted Pinto Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Sprouted Pinto Beans contain 3.9 times more Energy, 6 times more Omega 3, 3.5 times more Carbohydrate and 4.3 times more Protein than Raw All Varieties Summer Squash.
• 7 ounces of Summer Squash provide inadequate amounts of Energy
• Both Raw All Varieties Summer Squash as well as Raw Sprouted Pinto Beans provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Summer Squash VS Sprouted Pinto Beans

What are the health benefits of Summer Squash compared to Sprouted Pinto Beans?

Summer squash is low in calories and rich in vitamins A and C, as well as minerals like potassium and magnesium. It also contains antioxidants that help protect against chronic diseases. Sprouted pinto beans are a good source of plant-based protein, fiber, and essential nutrients like iron and folate. Both foods offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Summer Squash or Sprouted Pinto Beans?

Both summer squash and sprouted pinto beans can be beneficial for weight loss due to their low calorie and high fiber content. However, sprouted pinto beans are higher in protein which can help increase satiety and support muscle growth. Ultimately, incorporating a variety of nutrient-dense foods like both summer squash and sprouted pinto beans into your diet, along with regular physical activity, is key for successful weight loss.

Should I eat more Summer Squash or more Sprouted Pinto Beans to gain more muscles while training consistently?

To gain more muscles while training consistently, it's important to focus on consuming adequate protein. Both summer squash and sprouted pinto beans are nutritious options, but sprouted pinto beans would be the better choice for muscle building as they are a good source of plant-based protein. Aim to include a variety of protein-rich plant foods in your diet to support muscle growth and recovery.

What is the environmental impact of producing Summer Squash compared to Sprouted Pinto Beans?

Summer squash generally has a lower environmental impact compared to sprouted pinto beans. Summer squash requires less water, land, and resources to grow compared to beans. However, both are nutritious plant-based options that can be part of a sustainable diet.