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Comparing Nutrients in 1 pound 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 lb ▼

Macro Nutrients

8.9%259kcal
Energy
20%576kcal
259 kcalvs576 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.47%0.45g
Fat
2.34%2.27g
0.45 gvs2.27 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.3%0.095g
Saturated Fat
1.03%0.33g
0.095 gvs0.33 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.37%0.12g
Omega 3
48%0.77g
0.12 gvs0.77 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.43%0.073g
Omega 6
2.9%0.49g
0.073 gvs0.49 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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50.3%65.4g
Carbohydrate
79.6%103g
65.4 gvs103 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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17.7%13g
Sugars
2%1.45g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
13 gvs1.45 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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15.5%5.9g
Fiber
76.4%29g
5.9 gvs29 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
14.3%8g
Protein
70.2%39.3g
8 gvs39.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

121%1089μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1089 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34%0.41mg
Vitamin B1
60.5%0.73mg
Thiamine
0.41 mgvs0.73 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20.6%0.27mg
Vitamin B2
20.2%0.26mg
Riboflavin
0.27 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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21%3.36mg
Vitamin B3
16.4%2.62mg
Niacin, nicotinic acid, niacinamide
3.36 mgvs2.62 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
20%1mg
Vitamin B5
20%1mg
Pantothenic acid
1 mgvs1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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38.4%0.5mg
Vitamin B6
42%0.54mg
Pyridoxine
0.5 mgvs0.54 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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27.2%109μg
Vitamin B9
147%590μg
Folates and Folic Acid
109 μgvs590 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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31.2%28mg
Vitamin C
6.05%5.44mg
Ascorbic acid
28 mgvs5.44 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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56%8.4mg
Vitamin E
0.91%0.14mg
Tocopherols and Tocotrienols
8.4 mgvs0.14 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.3%6.35μg
Vitamin K
31.8%38μg
Phytomenadione or phylloquinone
6.35 μgvs38 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

13%132mg
Calcium
16%159mg
132 mgvs159 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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25.7%0.23mg
Copper
109%0.98mg
0.23 mgvs0.98 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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50%4mg
Iron
126%10mg
4 mgvs10 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%63.5mg
Magnesium
45.4%191mg
63.5 mgvs191 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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49%1.12mg
Manganese
85%1.95mg
1.12 mgvs1.95 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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14.3%100mg
Phosphorus
89.4%626mg
100 mgvs626 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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28.3%962mg
Potassium
54%1837mg
962 mgvs1837 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.77%3.18μg
Selenium
9.07%5μg
3.18 μgvs5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.6%9.07mg
Sodium
0.3%4.54mg
9.07 mgvs4.54 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7%0.77mg
Zinc
41.2%4.54mg
0.77 mgvs4.54 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10%374g
Water
8.2%304g
374 gvs304 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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



Compare more foods per 1 lb: