Comparing Nutrients in 100 calories Baked All Varieties Winter Squash with Salt VS Canned Kidney Beans

Weight per 100 calories

• Baked All Varieties Winter Squash with Salt: 270g
• Canned Kidney Beans: 119g

Canned All Types Kidney Beans have 2.3 times more energy per unit of mass than Baked All Varieties Winter Squash with Salt, which is average in comparison to other foods. Baked All Varieties Winter Squash with Salt having low energy density.

Discover which food has more nutrients per 100 calories - Baked All Varieties Winter Squash with Salt or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Baked All Varieties Winter Squash with Salt	8%	7%	85%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Baked All Varieties Winter Squash with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.19g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	12.3% 8.9g	3.04% 2.2g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.2g	g per day for Men 19-50 years
Fiber	20% 7.57g	13.5% 5.1g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Baked All Varieties Winter Squash with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	78.4% 705μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.6% 0.043mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	4.67% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	3.06% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	6.78% 0.088mg	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	13.5% 54μg	10.7% 43μg	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	5.4% 4.86mg	1.6% 1.43mg	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	2.16% 0.32mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.9% 12μg	4.07% 4.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked All Varieties Winter Squash with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.05% 40.5mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	18% 0.16mg	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	15% 1.2mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	8.37% 35mg	7.65% 32mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	8.7% 0.2mg	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	7.34% 51.4mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	1.97% 1.1μg	1.95% 1.07μg	55μg per day for Men 19-50 years
Sodium	42.7% 641mg	23.5% 352mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.59mg	4.98% 0.55mg	11mg per day for Men 19-50 years
Water	6.5% 241g	2.5% 93g	3700g per day for Men 19-50 years

Baked All Varieties Winter Squash With Salt VS Canned Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Baked All Varieties Winter Squash with Salt or Canned Kidney Beans?

Lets compare vitamin content per 100 calories of Baked All Varieties Winter Squash with Salt vs Canned Kidney Beans:

• 100 calories of Baked All Varieties Winter Squash with Salt have 3 times more Vitamin B2, 2.7 times more Vitamin B3, 3.8 times more Vitamin B5, 4.9 times more Vitamin B6, 1.3 times more Vitamin B9, 3.4 times more Vitamin C, 13.6 times more Vitamin E and 2.4 times more Vitamin K than Canned Kidney Beans.
• While 100 kcal of Canned All Types Kidney Beans contain 3.2 times more Vitamin B1 than Baked All Varieties Winter Squash with Salt.
• 100 calories of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Baked All Varieties Winter Squash with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Baked All Varieties Winter Squash with Salt vs Canned Kidney Beans:

• 100 calories of Baked All Varieties Winter Squash with Salt have 1.5 times more Calcium, 1.4 times more Copper, 2.5 times more Manganese, 2.3 times more Potassium, 1.8 times more Sodium and 2.6 times more Water than Canned Kidney Beans.
• While 100 kcal of Canned All Types Kidney Beans contain 2.1 times more Phosphorus than Baked All Varieties Winter Squash with Salt.
• Both Baked All Varieties Winter Squash with Salt and Canned Kidney Beans contain similar levels of Iron, Magnesium and Zinc per 100 calories.
• Both Baked All Varieties Winter Squash with Salt as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Baked All Varieties Winter Squash with Salt have 2.5 times more Omega 3, 1.4 times more Carbohydrate, 4 times more Sugars and 1.5 times more Fiber than Canned Kidney Beans.
• While 100 kcal of Canned All Types Kidney Beans contain 2.6 times more Protein than Baked All Varieties Winter Squash with Salt.
• Both Baked All Varieties Winter Squash with Salt and Canned Kidney Beans offer comparable quantities of Energy per 100 calories.
• Both Baked All Varieties Winter Squash with Salt as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 100 calories.