Comparing Nutrients in 7 ounces Hubbard Winter Squash VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Hubbard Winter Squash	17%	10%	73%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Hubbard Winter Squash	California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	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	13.3% 17.3g	91% 119g	130g per day for Men 19-50 years
Sugars	11% 7.84g	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	20.4% 7.74g	130% 49.4g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Hubbard Winter Squash	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	15% 135μg	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	6.1% 0.079mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	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	7.94% 31.8μg	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	24.3% 22mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hubbard Winter Squash	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	8.98% 37.7mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.36mg	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	18.7% 635mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	4.7% 175g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Hubbard Winter Squash VS California Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Hubbard Winter Squash vs California Red Kidney Beans:

• 7 ounces of Hubbard Winter Squash have more Vitamin A and 2.4 times more Vitamin C than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 7.6 times more Vitamin B1, 5.5 times more Vitamin B2, 4.1 times more Vitamin B3, 2 times more Vitamin B5, 2.6 times more Vitamin B6 and 24.6 times more Vitamin B9 than Raw Hubbard Winter Squash.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Hubbard Winter Squash as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Hubbard Winter Squash vs California Red Kidney Beans:

• 7 ounces of Hubbard Winter Squash have 7.5 times more Water than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 13.9 times more Calcium, 17.2 times more Copper, 23.4 times more Iron, 8.4 times more Magnesium, 5.6 times more Manganese, 19.3 times more Phosphorus, 4.7 times more Potassium, 6.4 times more Selenium and 19.6 times more Zinc than Raw Hubbard Winter Squash.
• 7 ounces of Hubbard Winter Squash lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hubbard Winter Squash have 1.6 times more Omega 3 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 8.3 times more Energy, 6.9 times more Carbohydrate, 6.4 times more Fiber and 12.2 times more Protein than Raw Hubbard Winter Squash.
• 7 ounces of Hubbard Winter Squash provide inadequate amounts of Energy
• Both Raw Hubbard Winter Squash as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.