Comparing Nutrients in 100 grams Canned Summer Squash, Zucchini, Italian Style VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Summer Squash, Zucchini, Italian Style	13%	3%	84%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Summer Squash, Zucchini, Italian Style	California Red Kidney Beans	Recommended Dietary Allowance
Energy	1% 29kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.072% 0.023g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.27% 6.85g	46% 59.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	65.5% 25g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Canned Summer Squash, Zucchini, Italian Style	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3% 27μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.5% 0.042mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	30.5% 0.4mg	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	7.5% 30μg	99% 394μg	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	2.56% 2.3mg	5% 4.5mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Summer Squash, Zucchini, Italian Style	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.7% 17mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	122% 1.1mg	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	8.5% 0.68mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	43.5% 1mg	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	4.14% 29mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	8.06% 274mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	25% 374mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Summer Squash, Zucchini, Italian Style vs California Red Kidney Beans:

• Canned Summer Squash, Zucchini, Italian Style has more Vitamin A than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 12.6 times more Vitamin B1, 5.5 times more Vitamin B2, 3.9 times more Vitamin B3, 2.8 times more Vitamin B5, 2.6 times more Vitamin B6, 13.1 times more Vitamin B9 and 2 times more Vitamin C than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Summer Squash, Zucchini, Italian Style vs California Red Kidney Beans:

• Canned Summer Squash, Zucchini, Italian Style has 34 times more Sodium and 7.7 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 11.5 times more Calcium, 11.2 times more Copper, 13.8 times more Iron, 11.4 times more Magnesium, 4.2 times more Manganese, 14 times more Phosphorus, 5.4 times more Potassium, 8 times more Selenium and 9.8 times more Zinc than Canned Summer Squash, Zucchini, Italian Style.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans contain 11.4 times more Energy, 2.9 times more Omega 3, 8.7 times more Carbohydrate and 23.7 times more Protein than Canned Summer Squash, Zucchini, Italian Style.
• Both Canned Summer Squash, Zucchini, Italian Style as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.