Comparing Nutrients in 100 calories Baked Winter SquashVS California Red Kidney Beans

Weight per 100 calories

Baked Winter Squash

270g

California Red Kidney Beans

30.3g

Raw California Red Kidney Beans have 8.9 times more energy per unit of mass than Baked All Varieties Winter Squash, which is high in comparison to other foods. Baked Winter Squash having low energy density.

Which food has more nutrients per 100 calories - Baked Winter Squash or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Baked Winter Squash

85%

California Red Kidney Beans

29%

70%

100 kcal ▼

Macro Nutrients

Baked Winter Squashvs California Red Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

0.98%0.95g

Fat

0.078%0.076g

0.95 gvs0.076 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

0.61%0.19g

Saturated Fat

0.034%0.011g

0.19 gvs0.011 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

15.5%0.25g

Omega 3

1.6%0.025g

0.25 gvs0.025 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

0.87%0.15g

Omega 6

0.096%0.016g

0.15 gvs0.016 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

18.4%24g

Carbohydrate

14%18g

24 gvs18 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

12.3%8.9g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

8.9 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

20%7.57g

Fiber

20%7.55g

7.57 gvs7.55 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

4.3%2.4g

Protein

13%7.4g

2.4 gvs7.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked Winter Squashvs California Red Kidney Beans

78.4%705μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

705 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

3.6%0.043mg

Vitamin B1

13.4%0.16mg

Thiamine

0.043 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

14%0.18mg

Vitamin B2

5.1%0.066mg

Riboflavin

0.18 mgvs0.066 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

8.36%1.34mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

1.34 mgvs0.62 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

12.6%0.63mg

Vitamin B5

4.73%0.24mg

Pantothenic acid

0.63 mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

33.5%0.44mg

Vitamin B6

9.25%0.12mg

Pyridoxine

0.44 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

13.5%54μg

Vitamin B9

30%119μg

Folates and Folic Acid

54 μgvs119 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

29%26mg

Vitamin C

1.5%1.36mg

Ascorbic acid

26 mgvs1.36 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

2.16%0.32mg

Vitamin E

Tocopherols and Tocotrienols

0.32 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

9.9%12μg

Vitamin K

Phytomenadione or phylloquinone

12 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Baked Winter Squashvs California Red Kidney Beans

5.95%59.5mg

Calcium

5.9%59mg

59.5 mgvs59 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

24.6%0.22mg

Copper

37%0.33mg

0.22 mgvs0.33 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

15%1.2mg

Iron

35.4%2.83mg

1.2 mgvs2.83 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

8.37%35mg

Magnesium

11.5%48.5mg

35 mgvs48.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

22%0.51mg

Manganese

13%0.3mg

0.51 mgvs0.3 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

7.34%51.4mg

Phosphorus

17.5%123mg

51.4 mgvs123 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

19%651mg

Potassium

13.3%452mg

651 mgvs452 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

1.97%1.1μg

Selenium

1.76%0.97μg

1.1 μgvs0.97 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

0.18%2.7mg

Sodium

0.22%3.33mg

2.7 mgvs3.33 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

5.4%0.59mg

Zinc

7.02%0.77mg

0.59 mgvs0.77 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

6.5%241g

Water

0.096%3.56g

241 gvs3.56 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 100 calories of Baked Winter Squash vs California Red Kidney Beans:

Baked All Varieties Winter Squash have more Vitamin A, 2.7 times more Vitamin B2, 2.1 times more Vitamin B3, 2.7 times more Vitamin B5, 3.6 times more Vitamin B6 and 19 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 3.7 times more Vitamin B1 and 2.2 times more Vitamin B9 than Baked All Varieties Winter Squash.
Both Baked All Varieties Winter Squash as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked Winter Squash vs California Red Kidney Beans:

Baked All Varieties Winter Squash have 1.7 times more Manganese, 1.4 times more Potassium and 67.7 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.5 times more Copper, 2.4 times more Iron, 1.4 times more Magnesium, 2.4 times more Phosphorus and 1.3 times more Zinc than Baked All Varieties Winter Squash.
Both Baked All Varieties Winter Squash and Raw California Red Kidney Beans have similar amounts of Calcium and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Baked All Varieties Winter Squash have 9.8 times more Omega 3 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 3.1 times more Protein than Baked All Varieties Winter Squash.
Both Baked All Varieties Winter Squash and Raw California Red Kidney Beans have similar amounts of Energy and Fiber per 100 kcal.
Both Baked All Varieties Winter Squash as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Baked Winter SquashVS Canned Sweet Potato, Syrup Pack, Solids And LiquidsCalifornia Red Kidney BeansVS Canned Sweet Potato, Syrup Pack, Solids And LiquidsBaked Winter SquashVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Baked Winter SquashVS California Red Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Baked Winter Squash or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: