Comparing Nutrients in 300 calories Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with SaltVS Canned Kidney Beans

Weight per 300 calories

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt

1111g

Canned Kidney Beans

357g

Canned All Types Kidney Beans have 3.1 times more energy per unit of mass than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt, which is average in comparison to other foods. Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt having very low energy density.

Which food has more nutrients per 300 calories - Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt

83%

Canned Kidney Beans

25%

69%

300 kcal ▼

Macro Nutrients

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Saltvs 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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2.98%2.9g

Fat

2.2%2.14g

2.9 gvs2.14 g

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

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2.15%0.69g

Saturated Fat

1.57%0.5g

0.69 gvs0.5 g

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

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54%0.87g

Omega 3

18.3%0.29g

0.87 gvs0.29 g

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

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3.07%0.52g

Omega 6

2.23%0.38g

0.52 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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55.2%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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38.8%28g

Sugars

9.1%6.6g

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

28 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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41%15.6g

Fiber

40.4%15.4g

15.6 gvs15.4 g

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

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13%7.33g

Protein

33.3%18.6g

7.33 gvs18.6 g

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

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Vitamins

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Saltvs Canned Kidney Beans

7.4%66.7μg

Vitamin A

RAE, retinol activity equivalents

66.7 μgvsNA μg

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

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35%0.42mg

Vitamin B1

34.5%0.41mg

Thiamine

0.42 mgvs0.41 mg

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

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19%0.24mg

Vitamin B2

14%0.18mg

Riboflavin

0.24 mgvs0.18 mg

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

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56.3%9mg

Vitamin B3

9.17%1.47mg

Niacin, nicotinic acid, niacinamide

9 mgvs1.47 mg

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

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79%3.94mg

Vitamin B5

9.86%0.49mg

Pantothenic acid

3.94 mgvs0.49 mg

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

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84.6%1.1mg

Vitamin B6

20.3%0.26mg

Pyridoxine

1.1 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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22.2%89μg

Vitamin B9

32%129μg

Folates and Folic Acid

89 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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43.2%39mg

Vitamin C

4.76%4.3mg

Ascorbic acid

39 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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8.9%1.33mg

Vitamin E

0.48%0.071mg

Tocopherols and Tocotrienols

1.33 mgvs0.071 mg

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

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7.4%8.9μg

Vitamin K

12.2%14.6μg

Phytomenadione or phylloquinone

8.9 μgvs14.6 μg

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

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Minerals

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Saltvs Canned Kidney Beans

23.3%233mg

Calcium

12%121mg

233 mgvs121 mg

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

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43.2%0.39mg

Copper

53.6%0.48mg

0.39 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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47.2%3.78mg

Iron

52.2%4.18mg

3.78 mgvs4.18 mg

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

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29%122mg

Magnesium

23%96mg

122 mgvs96 mg

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

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52.7%1.2mg

Manganese

26%0.6mg

1.2 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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Phosphorus

46%321mg

NA mgvs321 mg

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

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38.2%1300mg

Potassium

25%846mg

1300 mgvs846 mg

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

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6.06%3.33μg

Selenium

5.84%3.2μg

3.33 μgvs3.2 μg

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

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188%2822mg

Sodium

70.5%1057mg

2822 mgvs1057 mg

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

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20.2%2.22mg

Zinc

15%1.64mg

2.22 mgvs1.64 mg

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

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27.7%1026g

Water

7.53%279g

1026 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 Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt vs Canned Kidney Beans:

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 1.3 times more Vitamin B2, 6.1 times more Vitamin B3, 8 times more Vitamin B5, 4.2 times more Vitamin B6, 9.1 times more Vitamin C and 18.7 times more Vitamin E than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.4 times more Vitamin B9 and 1.6 times more Vitamin K than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 300 kcal.
Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt 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 Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt vs Canned Kidney Beans:

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 1.9 times more Calcium, 1.3 times more Magnesium, 2 times more Manganese, 1.5 times more Potassium, 2.7 times more Sodium, 1.4 times more Zinc and 3.7 times more Water than Canned All Types Kidney Beans.
Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt and Canned All Types Kidney Beans have similar amounts of Copper, Iron and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt has 3 times more Omega 3, 1.4 times more Omega 6, 1.4 times more Carbohydrate and 4.3 times more Sugars than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.5 times more Protein than Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt.
Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt and Canned All Types Kidney Beans have similar amounts of Energy and Fiber per 300 kcal.
Both Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with SaltVS Boiled Succotash with SaltCanned Kidney BeansVS Boiled Succotash with SaltWinter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with SaltVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with SaltVS Canned Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked with Salt or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: