Comparing Nutrients in 300 calories Summer SquashVS Boiled Kidney Beans

Weight per 300 calories

Summer Squash

1875g

Boiled Kidney Beans

236g

Boiled All Types Kidney Beans have 7.9 times more energy per unit of mass than Raw All Varieties Summer Squash, which is average in comparison to other foods. Summer Squash having very low energy density.

Which food has more nutrients per 300 calories - Summer Squash or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Summer Squash

24%

68%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Summer Squashvs Boiled Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.48%3.38g

Fat

1.2%1.2g

3.38 gvs1.2 g

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

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2.58%0.83g

Saturated Fat

0.54%0.17g

0.83 gvs0.17 g

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

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65.6%1.05g

Omega 3

25%0.4g

1.05 gvs0.4 g

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

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3.64%0.62g

Omega 6

1.5%0.26g

0.62 gvs0.26 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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48.3%63g

Carbohydrate

41.4%54g

63 gvs54 g

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

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57%41.3g

Sugars

1.04%0.76g

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

41.3 gvs0.76 g

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

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24.6%18g

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]

18 gvsNA g

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

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%14g

Glucose

14 gvsNA g

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

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%0.56g

Sucrose

0.56 gvsNA g

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

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54.3%20.6g

Fiber

39.8%15g

20.6 gvs15 g

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

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40.5%22.7g

Protein

36.6%20.5g

22.7 gvs20.5 g

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

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Vitamins

Summer Squashvs Boiled Kidney Beans

21%188μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

188 μgvs0 μg

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

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75%0.9mg

Vitamin B1

31.5%0.38mg

Thiamine

0.9 mgvs0.38 mg

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

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205%2.66mg

Vitamin B2

10.5%0.14mg

Riboflavin

2.66 mgvs0.14 mg

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

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57%9.13mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

9.13 mgvs1.37 mg

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

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58%2.9mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

2.9 mgvs0.52 mg

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

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314%4.1mg

Vitamin B6

22%0.28mg

Pyridoxine

4.1 mgvs0.28 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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136%544μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

544 μgvs307 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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354%319mg

Vitamin C

3.15%2.83mg

Ascorbic acid

319 mgvs2.83 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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15%2.25mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

2.25 mgvs0.071 mg

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

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47%56.3μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

56.3 μgvs20 μg

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

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Minerals

Summer Squashvs Boiled Kidney Beans

28%281mg

Calcium

8.27%82.7mg

281 mgvs82.7 mg

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

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106%0.96mg

Copper

56.7%0.51mg

0.96 mgvs0.51 mg

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

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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 .

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82%6.56mg

Iron

65.6%5.24mg

6.56 mgvs5.24 mg

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

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76%319mg

Magnesium

23.6%99mg

319 mgvs99 mg

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

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143%3.3mg

Manganese

44%1mg

3.3 mgvs1 mg

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

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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 .

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102%713mg

Phosphorus

46.6%326mg

713 mgvs326 mg

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

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144%4913mg

Potassium

28%957mg

4913 mgvs957 mg

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

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6.8%3.75μg

Selenium

4.72%2.6μg

3.75 μgvs2.6 μg

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

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2.5%37.5mg

Sodium

0.16%2.36mg

37.5 mgvs2.36 mg

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

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49.4%5.44mg

Zinc

21.5%2.36mg

5.44 mgvs2.36 mg

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

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48%1775g

Water

4.27%158g

1775 gvs158 g

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

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Lets compare vitamin content per 300 calories of Summer Squash vs Boiled Kidney Beans:

Raw All Varieties Summer Squash have more Vitamin A, 2.4 times more Vitamin B1, 19.4 times more Vitamin B2, 6.7 times more Vitamin B3, 5.6 times more Vitamin B5, 14.4 times more Vitamin B6, 1.8 times more Vitamin B9, 112.4 times more Vitamin C, 31.8 times more Vitamin E and 2.8 times more Vitamin K than Boiled All Types Kidney Beans.
Both Raw All Varieties Summer Squash as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Summer Squash vs Boiled Kidney Beans:

Raw All Varieties Summer Squash have 3.4 times more Calcium, 1.9 times more Copper, 1.3 times more Iron, 3.2 times more Magnesium, 3.2 times more Manganese, 2.2 times more Phosphorus, 5.1 times more Potassium, 1.4 times more Selenium, 2.3 times more Zinc and 11.2 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

Raw All Varieties Summer Squash have 2.9 times more Fat, 2.6 times more Omega 3, 2.4 times more Omega 6, 54.6 times more Sugars and 1.4 times more Fiber than Boiled All Types Kidney Beans.
Both Raw All Varieties Summer Squash and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Raw All Varieties Summer Squash as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Summer SquashVS Boiled Summer SquashBoiled Kidney BeansVS Boiled Summer SquashSummer SquashVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Summer SquashVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Summer Squash or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: