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Comparing Nutrients in 1 kilogram Frozen Butternut Winter SquashVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Frozen Butternut Winter Squash
11%
1%
88%
Boiled Kidney Beans
27%
3%
70%
1 kg ▼

Macro Nutrients

19.7%570kcal
Energy
43.8%1270kcal
570 kcalvs1270 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.03%1g
Fat
5.15%5g
1 gvs5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.66%0.21g
Saturated Fat
2.3%0.73g
0.21 gvs0.73 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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16.3%0.26g
Omega 3
106%1.7g
0.26 gvs1.7 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.94%0.16g
Omega 6
6.35%1.08g
0.16 gvs1.08 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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111%144g
Carbohydrate
175%228g
144 gvs228 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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39%28.3g
Sugars
4.4%3.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
28.3 gvs3.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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 .

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

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

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34.2%13g
Fiber
168%64g
13 gvs64 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
31.4%17.6g
Protein
155%86.7g
17.6 gvs86.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

267%2400μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
2400 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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75%0.9mg
Vitamin B1
133%1.6mg
Thiamine
0.9 mgvs1.6 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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45.4%0.59mg
Vitamin B2
44.6%0.58mg
Riboflavin
0.59 mgvs0.58 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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46.3%7.4mg
Vitamin B3
36%5.8mg
Niacin, nicotinic acid, niacinamide
7.4 mgvs5.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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44.2%2.2mg
Vitamin B5
44%2.2mg
Pantothenic acid
2.2 mgvs2.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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84.6%1.1mg
Vitamin B6
92%1.2mg
Pyridoxine
1.1 mgvs1.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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60%240μg
Vitamin B9
325%1300μg
Folates and Folic Acid
240 μgvs1300 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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69%62mg
Vitamin C
13.3%12mg
Ascorbic acid
62 mgvs12 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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123%18.5mg
Vitamin E
2%0.3mg
Tocopherols and Tocotrienols
18.5 mgvs0.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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11.7%14μg
Vitamin K
70%84μg
Phytomenadione or phylloquinone
14 μgvs84 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

29%290mg
Calcium
35%350mg
290 mgvs350 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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56.7%0.51mg
Copper
240%2.16mg
0.51 mgvs2.16 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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 .

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110%8.8mg
Iron
278%22mg
8.8 mgvs22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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33.3%140mg
Magnesium
100%420mg
140 mgvs420 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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108%2.48mg
Manganese
187%4.3mg
2.48 mgvs4.3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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 .

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31.4%220mg
Phosphorus
197%1380mg
220 mgvs1380 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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62.4%2120mg
Potassium
119%4050mg
2120 mgvs4050 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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12.7%7μg
Selenium
20%11μg
7 μgvs11 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.33%20mg
Sodium
0.67%10mg
20 mgvs10 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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15.5%1.7mg
Zinc
91%10mg
1.7 mgvs10 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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22.3%825g
Water
18%669g
825 gvs669 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Frozen Butternut Winter Squash vs Boiled Kidney Beans:
Comparing minerals per 1 kilogram for Frozen Butternut Winter Squash vs Boiled Kidney Beans:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: