Comparing Nutrients in 100 grams Baked All Varieties Winter Squash with Salt VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Baked All Varieties Winter Squash with Salt	8%	7%	85%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Baked All Varieties Winter Squash with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.28% 37kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	5.75% 0.092g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.055g	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	6.8% 8.85g	46% 59.8g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	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	7.37% 2.8g	65.5% 25g	38g per day for Men 19-50 years
Protein	1.6% 0.89g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Baked All Varieties Winter Squash with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	29% 261μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.33% 0.016mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.15% 0.067mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.68% 0.23mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	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	5% 20μg	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% 1.8mg	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	0.8% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.67% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked All Varieties Winter Squash with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.2% 22mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	9.1% 0.082mg	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	5.5% 0.44mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	8.13% 0.19mg	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	2.7% 19mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	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	16% 237mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	2.4% 89.2g	0.32% 11.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked All Varieties Winter Squash with Salt vs California Red Kidney Beans:

• Baked All Varieties Winter Squash with Salt have more Vitamin A than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 33.1 times more Vitamin B1, 3.3 times more Vitamin B2, 4.2 times more Vitamin B3, 3.3 times more Vitamin B5, 2.5 times more Vitamin B6, 19.7 times more Vitamin B9 and 2.5 times more Vitamin C than Baked All Varieties Winter Squash with Salt.
• Both Baked All Varieties Winter Squash with Salt 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 Baked All Varieties Winter Squash with Salt vs California Red Kidney Beans:

• Baked All Varieties Winter Squash with Salt have 21.5 times more Sodium and 7.6 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8.9 times more Calcium, 13.4 times more Copper, 21.3 times more Iron, 12.3 times more Magnesium, 5.3 times more Manganese, 21.3 times more Phosphorus, 6.2 times more Potassium, 8 times more Selenium and 11.6 times more Zinc than Baked All Varieties Winter Squash with Salt.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans contain 8.9 times more Energy, 6.8 times more Carbohydrate, 8.9 times more Fiber and 27.4 times more Protein than Baked All Varieties Winter Squash with Salt.
• Both Baked All Varieties Winter Squash with Salt and Raw California Red Kidney Beans have similar amounts of Omega 3 per 100 g.
• Both Baked All Varieties Winter Squash with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.