Comparing Nutrients in 300 calories Baked Winter SquashVS Canned Kidney Beans

Weight per 300 calories

Baked Winter Squash

811g

Canned Kidney Beans

357g

Canned All Types Kidney Beans have 2.3 times more energy per unit of mass than Baked All Varieties Winter Squash, which is average in comparison to other foods. Baked Winter Squash having low energy density.

Which food has more nutrients per 300 calories - Baked Winter Squash or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Baked Winter Squash

85%

Canned Kidney Beans

25%

69%

300 kcal ▼

Macro Nutrients

Baked Winter Squashvs Canned 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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2.93%2.84g

Fat

2.2%2.14g

2.84 gvs2.14 g

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

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1.82%0.58g

Saturated Fat

1.57%0.5g

0.58 gvs0.5 g

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

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46.6%0.75g

Omega 3

18.3%0.29g

0.75 gvs0.29 g

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

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2.62%0.45g

Omega 6

2.23%0.38g

0.45 gvs0.38 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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55%71.8g

Carbohydrate

40%51.8g

71.8 gvs51.8 g

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

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37%26.8g

Sugars

9.1%6.6g

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

26.8 gvs6.6 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%6.6g

NA gvs6.6 g

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

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59.7%22.7g

Fiber

40.4%15.4g

22.7 gvs15.4 g

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

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13%7.2g

Protein

33.3%18.6g

7.2 gvs18.6 g

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

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Vitamins

Baked Winter Squashvs Canned Kidney Beans

235%2116μg

Vitamin A

RAE, retinol activity equivalents

2116 μgvsNA μg

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

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11%0.13mg

Vitamin B1

34.5%0.41mg

Thiamine

0.13 mgvs0.41 mg

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

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41.8%0.54mg

Vitamin B2

14%0.18mg

Riboflavin

0.54 mgvs0.18 mg

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

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25%4mg

Vitamin B3

9.17%1.47mg

Niacin, nicotinic acid, niacinamide

4 mgvs1.47 mg

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

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38%1.9mg

Vitamin B5

9.86%0.49mg

Pantothenic acid

1.9 mgvs0.49 mg

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

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100%1.3mg

Vitamin B6

20.3%0.26mg

Pyridoxine

1.3 mgvs0.26 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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40.5%162μg

Vitamin B9

32%129μg

Folates and Folic Acid

162 μgvs129 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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86.5%78mg

Vitamin C

4.76%4.3mg

Ascorbic acid

78 mgvs4.3 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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6.5%0.97mg

Vitamin E

0.48%0.071mg

Tocopherols and Tocotrienols

0.97 mgvs0.071 mg

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

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29.7%35.7μg

Vitamin K

12.2%14.6μg

Phytomenadione or phylloquinone

35.7 μgvs14.6 μg

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

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Minerals

Baked Winter Squashvs Canned Kidney Beans

18%178mg

Calcium

12%121mg

178 mgvs121 mg

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

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74%0.66mg

Copper

53.6%0.48mg

0.66 mgvs0.48 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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44.6%3.57mg

Iron

52.2%4.18mg

3.57 mgvs4.18 mg

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

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25%105mg

Magnesium

23%96mg

105 mgvs96 mg

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

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66%1.5mg

Manganese

26%0.6mg

1.5 mgvs0.6 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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22%154mg

Phosphorus

46%321mg

154 mgvs321 mg

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

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57.5%1954mg

Potassium

25%846mg

1954 mgvs846 mg

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

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5.9%3.24μg

Selenium

5.84%3.2μg

3.24 μgvs3.2 μg

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

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0.54%8.1mg

Sodium

70.5%1057mg

8.1 mgvs1057 mg

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

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16.2%1.8mg

Zinc

15%1.64mg

1.8 mgvs1.64 mg

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

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19.5%723g

Water

7.53%279g

723 gvs279 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 Baked Winter Squash vs Canned Kidney Beans:

Baked All Varieties Winter Squash have 3 times more Vitamin B2, 2.7 times more Vitamin B3, 3.8 times more Vitamin B5, 4.9 times more Vitamin B6, 1.3 times more Vitamin B9, 18.2 times more Vitamin C, 13.6 times more Vitamin E and 2.4 times more Vitamin K than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 3.2 times more Vitamin B1 than Baked All Varieties Winter Squash.
Both Baked All Varieties Winter Squash as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked Winter Squash vs Canned Kidney Beans:

Baked All Varieties Winter Squash have 1.5 times more Calcium, 1.4 times more Copper, 2.5 times more Manganese, 2.3 times more Potassium and 2.6 times more Water than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.1 times more Phosphorus and 130.4 times more Sodium than Baked All Varieties Winter Squash.
Both Baked All Varieties Winter Squash and Canned All Types Kidney Beans have similar amounts of Iron, Magnesium, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked All Varieties Winter Squash have 2.5 times more Omega 3, 1.4 times more Carbohydrate, 4 times more Sugars and 1.5 times more Fiber than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.6 times more Protein than Baked All Varieties Winter Squash.
Both Baked All Varieties Winter Squash and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Baked All Varieties Winter Squash as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked Winter SquashVS Canned Sweet Potato, Syrup Pack, Solids And LiquidsCanned Kidney BeansVS Canned Sweet Potato, Syrup Pack, Solids And LiquidsBaked Winter SquashVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Baked Winter SquashVS Canned Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked Winter Squash or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: