Comparing Nutrients in 300 calories Frozen Butternut Winter SquashVS Boiled Kidney Beans

Weight per 300 calories

Frozen Butternut Winter Squash

526g

Boiled Kidney Beans

236g

Boiled All Types Kidney Beans have 2.2 times more energy per unit of mass than Frozen Butternut Winter Squash, Unprepared, which is average in comparison to other foods. Frozen Butternut Winter Squash having low energy density.

Which food has more nutrients per 300 calories - Frozen Butternut Winter Squash or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Frozen Butternut Winter Squash

11%

88%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Frozen Butternut Winter 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 .

Find Vegetables rich in Energy

0.54%0.53g

Fat

1.2%1.2g

0.53 gvs1.2 g

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

Find Vegetables rich in Fat

0.35%0.11g

Saturated Fat

0.54%0.17g

0.11 gvs0.17 g

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

Find Vegetables rich in Saturated Fat

8.55%0.14g

Omega 3

25%0.4g

0.14 gvs0.4 g

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

Find Vegetables rich in Omega 3

0.5%0.084g

Omega 6

1.5%0.26g

0.084 gvs0.26 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

58.3%76g

Carbohydrate

41.4%54g

76 gvs54 g

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

Find Vegetables rich in Carbohydrate

20.5%15g

Sugars

1.04%0.76g

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

15 gvs0.76 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

18%6.84g

Fiber

39.8%15g

6.84 gvs15 g

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

Find Vegetables rich in Fiber

16.5%9.26g

Protein

36.6%20.5g

9.26 gvs20.5 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Frozen Butternut Winter Squashvs Boiled Kidney Beans

140%1263μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1263 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

39.5%0.47mg

Vitamin B1

31.5%0.38mg

Thiamine

0.47 mgvs0.38 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

24%0.31mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.31 mgvs0.14 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

24.3%3.9mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

3.9 mgvs1.37 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

23.3%1.16mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

1.16 mgvs0.52 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

44.5%0.58mg

Vitamin B6

22%0.28mg

Pyridoxine

0.58 mgvs0.28 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

31.6%126μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

126 μgvs307 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

36.3%32.6mg

Vitamin C

3.15%2.83mg

Ascorbic acid

32.6 mgvs2.83 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

65%9.74mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

9.74 mgvs0.071 mg

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

Find Vegetables rich in Vitamin E

6.14%7.37μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

7.37 μgvs20 μg

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

Find Vegetables rich in Vitamin K

Minerals

Frozen Butternut Winter Squashvs Boiled Kidney Beans

15.3%153mg

Calcium

8.27%82.7mg

153 mgvs82.7 mg

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

Find Vegetables rich in Calcium

30%0.27mg

Copper

56.7%0.51mg

0.27 mgvs0.51 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

58%4.63mg

Iron

65.6%5.24mg

4.63 mgvs5.24 mg

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

Find Vegetables rich in Iron

17.5%73.7mg

Magnesium

23.6%99mg

73.7 mgvs99 mg

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

Find Vegetables rich in Magnesium

56.8%1.3mg

Manganese

44%1mg

1.3 mgvs1 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

16.5%116mg

Phosphorus

46.6%326mg

116 mgvs326 mg

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

Find Vegetables rich in Phosphorus

33%1116mg

Potassium

28%957mg

1116 mgvs957 mg

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

Find Vegetables rich in Potassium

6.7%3.7μg

Selenium

4.72%2.6μg

3.7 μgvs2.6 μg

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

Find Vegetables rich in Selenium

0.7%10.5mg

Sodium

0.16%2.36mg

10.5 mgvs2.36 mg

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

Find Vegetables rich in Sodium

8.13%0.89mg

Zinc

21.5%2.36mg

0.89 mgvs2.36 mg

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

Find Vegetables rich in Zinc

11.7%434g

Water

4.27%158g

434 gvs158 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Frozen Butternut Winter Squash vs Boiled Kidney Beans:

Frozen Butternut Winter Squash, Unprepared has more Vitamin A, 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 2.9 times more Vitamin B3, 2.2 times more Vitamin B5, 2 times more Vitamin B6, 11.5 times more Vitamin C and 137.4 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.4 times more Vitamin B9 and 2.7 times more Vitamin K than Frozen Butternut Winter Squash, Unprepared.
Both Frozen Butternut Winter Squash, Unprepared 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 Frozen Butternut Winter Squash vs Boiled Kidney Beans:

Frozen Butternut Winter Squash, Unprepared has 1.8 times more Calcium, 1.3 times more Manganese, 1.4 times more Selenium and 2.7 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.9 times more Copper, 1.3 times more Magnesium, 2.8 times more Phosphorus and 2.6 times more Zinc than Frozen Butternut Winter Squash, Unprepared.
Both Frozen Butternut Winter Squash, Unprepared and Boiled All Types Kidney Beans have similar amounts of Iron and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Frozen Butternut Winter Squash, Unprepared has 1.4 times more Carbohydrate and 19.7 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.9 times more Omega 3, 2.2 times more Fiber and 2.2 times more Protein than Frozen Butternut Winter Squash, Unprepared.
Both Frozen Butternut Winter Squash, Unprepared and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Frozen Butternut Winter Squash, Unprepared as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen Butternut Winter SquashVS Boiled Frozen Butternut Winter SquashBoiled Kidney BeansVS Boiled Frozen Butternut Winter SquashFrozen Butternut Winter SquashVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Frozen Butternut Winter SquashVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Frozen Butternut Winter Squash or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: