Comparing Nutrients in 7 ounces Butternut Winter Squash VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Butternut Winter Squash	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	33.4% 43.4g	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	2.7% 1.96g	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	% 1.96g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	3.54% 2g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	117% 1056μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	16% 0.21mg	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	13.4% 53.6μg	36.7% 147μg	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	46.3% 41.7mg	2.65% 2.4mg	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	19% 2.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.53% 95mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	57.8% 0.52mg	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	17.4% 1.4mg	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	22% 0.51mg	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	9.36% 65.5mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	20.5% 699mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	4.63% 171g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Butternut Winter Squash VS Boiled Royal Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Butternut Winter Squash versus 7 oz of Boiled Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Butternut Winter Squash vs Boiled Royal Red Kidney Beans:

• 7 ounces of Butternut Winter Squash have more Vitamin A, 2.2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6 and 17.5 times more Vitamin C than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 3.4 times more Vitamin B2 and 2.7 times more Vitamin B9 than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Butternut Winter Squash have insufficient amounts of Vitamin B2
• 7 ounces of Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Butternut Winter Squash as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Butternut Winter Squash vs Boiled Royal Red Kidney Beans:

• 7 ounces of Butternut Winter Squash have 1.3 times more Water than Boiled Royal Red Kidney Beans.
• While 7 oz of Boiled Royal Red Kidney Beans contain 3.6 times more Copper, 4 times more Iron, 1.3 times more Manganese, 4.3 times more Phosphorus, 2.4 times more Selenium and 6 times more Zinc than Raw Butternut Winter Squash.
• Both Butternut Winter Squash and Boiled Royal Red Kidney Beans contain similar levels of Calcium, Magnesium and Potassium per seven ounces.
• 7 ounces of Butternut Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Royal Red Kidney Beans contain 2.7 times more Energy, 2.2 times more Omega 3, 1.9 times more Carbohydrate, 4.7 times more Fiber and 9.5 times more Protein than Raw Butternut Winter Squash.
• 7 ounces of Butternut Winter Squash provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Butternut Winter Squash as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.