Comparing Nutrients in 7 ounces Baked Winter Squash VS Boiled Sprouted Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Winter Squash	8%	7%	85%
Boiled Sprouted Pinto Beans	28%	11%	61%

Macro Nutrients

	Baked Winter Squash	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	6.26% 8.14g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	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	14.6% 5.56g	NA	38g per day for Men 19-50 years
Protein	3.15% 1.77g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Baked Winter Squash	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Vitamin A	57.5% 518μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	8.24% 0.11mg	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	9.92% 39.7μg	14.4% 57.5μg	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	21% 19mg	13.5% 12mg	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	7.28% 8.73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Winter Squash	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	23.6% 0.21mg	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	11% 0.87mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	10.6% 0.24mg	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	5.4% 37.7mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	6.75% 101mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.8% 177g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Winter Squash VS Boiled Sprouted Pinto Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Baked Winter Squash vs Boiled Sprouted Pinto Beans:

• 7 ounces of Baked Winter Squash have more Vitamin A, 3 times more Vitamin B6 and 1.6 times more Vitamin C than Boiled Sprouted Pinto Beans.
• While 7 oz of Boiled and Drained Sprouted Pinto Beans contain 4.2 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.5 times more Vitamin B9 than Baked All Varieties Winter Squash.
• Both Baked Winter Squash and Boiled Sprouted Pinto Beans provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Baked Winter Squash have insufficient amounts of Vitamin B1
• 7 ounces of Boiled Sprouted Pinto Beans have insufficient amounts of Vitamin A
• Both Baked All Varieties Winter Squash as well as Boiled and Drained Sprouted Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Winter Squash vs Boiled Sprouted Pinto Beans:

• 7 ounces of Baked Winter Squash have 1.5 times more Calcium, 1.5 times more Manganese, 2.5 times more Potassium and 1.3 times more Zinc than Boiled Sprouted Pinto Beans.
• While 7 oz of Boiled and Drained Sprouted Pinto Beans contain 1.3 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 1.6 times more Phosphorus and 51 times more Sodium than Baked All Varieties Winter Squash.
• Both Baked Winter Squash and Boiled Sprouted Pinto Beans contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Sprouted Pinto Beans lack sufficient amounts of Calcium and Zinc
• Both Baked All Varieties Winter Squash as well as Boiled and Drained Sprouted Pinto Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Winter Squash have 2.2 times more Carbohydrate than Boiled Sprouted Pinto Beans.
• While 7 oz of Boiled and Drained Sprouted Pinto Beans contain 1.3 times more Omega 3 and 2.1 times more Protein than Baked All Varieties Winter Squash.
• 7 ounces of Baked Winter Squash provide inadequate amounts of Protein
• Both Baked All Varieties Winter Squash as well as Boiled and Drained Sprouted Pinto Beans provide inadequate amounts of Energy and Omega 6 in seven ounces.