Comparing Nutrients in 7 ounces Scallop Summer Squash VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Scallop Summer Squash	22%	8%	70%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Scallop Summer Squash	California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	5.86% 7.62g	91% 119g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	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	6.27% 2.4g	130% 49.4g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Scallop Summer Squash	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	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	15% 59.5μg	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	39.7% 35.7mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Scallop Summer Squash	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	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	9.92% 0.79mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	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	10.2% 71.4mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	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	0.13% 2mg	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	5.05% 187g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Scallop Summer Squash vs California Red Kidney Beans:

• Raw Scallop Summer Squash has more Vitamin A and 4 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.6 times more Vitamin B1, 7.3 times more Vitamin B2, 3.4 times more Vitamin B3, 7.6 times more Vitamin B5, 3.6 times more Vitamin B6 and 13.1 times more Vitamin B9 than Raw Scallop Summer Squash.
• Both Raw Scallop Summer Squash as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Scallop Summer Squash vs California Red Kidney Beans:

• Raw Scallop Summer Squash has 8 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 10.3 times more Calcium, 10.8 times more Copper, 23.4 times more Iron, 7 times more Magnesium, 6.4 times more Manganese, 11.3 times more Phosphorus, 8.2 times more Potassium, 16 times more Selenium and 8.8 times more Zinc than Raw Scallop Summer Squash.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans contain 18.3 times more Energy, 1.6 times more Omega 3, 15.6 times more Carbohydrate, 20.8 times more Fiber and 20.3 times more Protein than Raw Scallop Summer Squash.
• Both Raw Scallop Summer Squash as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.