Comparing Nutrients in 7 ounces Butternut Winter Squash VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Butternut Winter Squash	8%	2%	90%
Navy Beans	26%	4%	70%

Macro Nutrients

	Butternut Winter Squash	Navy Beans	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	66.7% 1.07g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	93% 121g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	10.6% 7.7g	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	0% 0g	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	% 0.42g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 6.6g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	80% 30.4g	38g per day for Men 19-50 years
Protein	3.54% 2g	79% 44.3g	56g per day for Men 19-50 years

Vitamins

	Butternut Winter Squash	Navy 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	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	65.3% 0.85mg	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	181% 722μg	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	NA	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.2μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butternut Winter Squash	Navy Beans	Recommended Dietary Allowance
Calcium	9.53% 95mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	184% 1.66mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	82.7% 347mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	122% 2.8mg	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	115% 808mg	700mg per day for Men 19-50 years
Potassium	20.5% 699mg	69% 2352mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	39.7% 22μg	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	66% 7.24mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Butternut Winter Squash VS Navy Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Butternut Winter Squash vs Navy Beans:

• 7 ounces of Butternut Winter Squash have more Vitamin A and 72 times more Vitamin E than Navy Beans.
• While 7 oz of Raw Navy Beans contain 7.8 times more Vitamin B1, 8.2 times more Vitamin B2, 1.8 times more Vitamin B3, 1.9 times more Vitamin B5, 2.8 times more Vitamin B6, 13.5 times more Vitamin B9 and 2.3 times more Vitamin K than Raw Butternut Winter Squash.
• 7 ounces of Butternut Winter Squash have insufficient amounts of Vitamin B2 and Vitamin K
• 7 ounces of Navy Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Butternut Winter Squash as well as Raw Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Butternut Winter Squash vs Navy Beans:

• 7 ounces of Butternut Winter Squash have 7.1 times more Water than Navy Beans.
• While 7 oz of Raw Navy Beans contain 3.1 times more Calcium, 11.6 times more Copper, 7.8 times more Iron, 5.1 times more Magnesium, 7 times more Manganese, 12.3 times more Phosphorus, 3.4 times more Potassium, 22 times more Selenium and 24.3 times more Zinc than Raw Butternut Winter Squash.
• 7 ounces of Butternut Winter Squash lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Navy Beans contain 7.5 times more Energy, 20.7 times more Omega 3, 5.2 times more Carbohydrate, 1.8 times more Sugars, 7.7 times more Fiber and 22.3 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 Raw Navy Beans provide inadequate amounts of Omega 6 in seven ounces.