Comparing Nutrients in 7 ounces Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	16%	4%	80%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	California Red Kidney Beans	Recommended Dietary Allowance
Energy	0.89% 25.8kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.87g	91% 119g	130g per day for Men 19-50 years
Sugars	3.26% 2.36g	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	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	7.3% 2.78g	130% 49.4g	38g per day for Men 19-50 years
Protein	2.16% 1.2g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.9% 0.095mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	60.6% 0.79mg	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	4.96% 20μg	195% 782μg	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	5.95% 5.36mg	9.92% 8.93mg	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	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.4% 24mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	243% 2.2mg	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	17.6% 1.4mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	8.37% 0.19mg	86.3% 2mg	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	5.95% 41.7mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	5.15% 191g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 33.1 times more Vitamin B1, 8.1 times more Vitamin B2, 4.9 times more Vitamin B3, 16.3 times more Vitamin B5, 9.5 times more Vitamin B6, 39.4 times more Vitamin B9 and 1.7 times more Vitamin C than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid vs California Red Kidney Beans:

• Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt has 8.2 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 16.3 times more Calcium, 13.8 times more Copper, 13.2 times more Iron, 12.3 times more Magnesium, 10.3 times more Manganese, 19.3 times more Phosphorus, 15.5 times more Potassium, 16 times more Selenium and 8.8 times more Zinc than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans contain 25.4 times more Energy, 4.4 times more Omega 3, 20.2 times more Carbohydrate, 17.8 times more Fiber and 40 times more Protein than Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt.
• Both Summer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.