Comparing Nutrients in 500 calories Canned Kidney BeansVS Baked Butternut Winter Squash

Weight per 500 calories

Canned Kidney Beans

595g

Baked Butternut Winter Squash

1250g

Canned Kidney Beans have 2.1 times more energy per 100g than Baked Butternut Winter Squash. It has average energy density when compared to other foods. Baked Butternut Winter Squash having low energy density.

Which food has more nutrients per 500 calories - Canned Kidney Beans or Baked Butternut Winter Squash?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans

25%

69%

Baked Butternut Winter Squash

90%

500 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Baked Butternut Winter Squash

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.7%3.57g

Fat

1.16%1.13g

3.57 gvs1.13 g

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

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2.62%0.84g

Saturated Fat

0.74%0.24g

0.84 gvs0.24 g

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

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30.5%0.49g

Omega 3

18.8%0.3g

0.49 gvs0.3 g

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

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3.7%0.63g

Omega 6

1.03%0.18g

0.63 gvs0.18 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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66.4%86.3g

Carbohydrate

101%131g

86.3 gvs131 g

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

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15%11g

Sugars

34%24.6g

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

11 gvs24.6 g

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

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0%0g

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]

0 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%11g

Sucrose

11 gvsNA g

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

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67.4%25.6g

Fiber

105%40g

25.6 gvs40 g

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

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55.5%31g

Protein

20%11.3g

31 gvs11.3 g

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

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Vitamins

Canned Kidney Beansvs Baked Butternut Winter Squash

Vitamin A

775%6975μg

RAE, retinol activity equivalents

NA μgvs6975 μg

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

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57.5%0.69mg

Vitamin B1

75%0.9mg

Thiamine

0.69 mgvs0.9 mg

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

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23.4%0.3mg

Vitamin B2

16.3%0.21mg

Riboflavin

0.3 mgvs0.21 mg

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

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15.3%2.45mg

Vitamin B3

75.7%12mg

Niacin, nicotinic acid, niacinamide

2.45 mgvs12 mg

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

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16.4%0.82mg

Vitamin B5

89.8%4.5mg

Pantothenic acid

0.82 mgvs4.5 mg

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

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34%0.44mg

Vitamin B6

119%1.55mg

Pyridoxine

0.44 mgvs1.55 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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53.6%214μg

Vitamin B9

59.4%238μg

Folates and Folic Acid

214 μgvs238 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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7.94%7.14mg

Vitamin C

210%189mg

Ascorbic acid

7.14 mgvs189 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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0.79%0.12mg

Vitamin E

108%16mg

Tocopherols and Tocotrienols

0.12 mgvs16 mg

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

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20.3%24.4μg

Vitamin K

10.4%12.5μg

Phytomenadione or phylloquinone

24.4 μgvs12.5 μg

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

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Minerals

Canned Kidney Beansvs Baked Butternut Winter Squash

20.2%202mg

Calcium

51.3%513mg

202 mgvs513 mg

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

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89.3%0.8mg

Copper

90%0.81mg

0.8 mgvs0.81 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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87%6.96mg

Iron

94%7.5mg

6.96 mgvs7.5 mg

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

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38.3%161mg

Magnesium

86.3%363mg

161 mgvs363 mg

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

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43.5%1mg

Manganese

93%2.15mg

1 mgvs2.15 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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76.5%536mg

Phosphorus

48.2%338mg

536 mgvs338 mg

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

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41.5%1411mg

Potassium

104%3550mg

1411 mgvs3550 mg

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

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9.74%5.36μg

Selenium

11.4%6.25μg

5.36 μgvs6.25 μg

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

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117%1762mg

Sodium

3.33%50mg

1762 mgvs50 mg

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

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25%2.74mg

Zinc

14.8%1.63mg

2.74 mgvs1.63 mg

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

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12.6%465g

Water

29.7%1098g

465 gvs1098 g

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

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Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Baked Butternut Winter Squash:

Canned All Types Kidney Beans have 1.4 times more Vitamin B2 and 2 times more Vitamin K than Baked Butternut Winter Squash.
While Baked Butternut Winter Squash contains 1.3 times more Vitamin B1, 5 times more Vitamin B3, 5.5 times more Vitamin B5, 3.5 times more Vitamin B6, 26.4 times more Vitamin C and 135.5 times more Vitamin E than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Baked Butternut Winter Squash have similar amounts of Vitamin B9 per 500 kcal.
Both Canned All Types Kidney Beans as well as Baked Butternut Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Kidney Beans vs Baked Butternut Winter Squash:

Canned All Types Kidney Beans have 1.6 times more Phosphorus, 35.2 times more Sodium and 1.7 times more Zinc than Baked Butternut Winter Squash.
While Baked Butternut Winter Squash contains 2.5 times more Calcium, 2.3 times more Magnesium, 2.2 times more Manganese, 2.5 times more Potassium and 2.4 times more Water than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Baked Butternut Winter Squash have similar amounts of Copper, Iron and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned All Types Kidney Beans have 1.6 times more Omega 3 and 2.8 times more Protein than Baked Butternut Winter Squash.
While Baked Butternut Winter Squash contains 1.5 times more Carbohydrate, 2.2 times more Sugars and 1.6 times more Fiber than Canned All Types Kidney Beans.
Both Canned All Types Kidney Beans and Baked Butternut Winter Squash have similar amounts of Energy per 500 kcal.
Both Canned All Types Kidney Beans as well as Baked Butternut Winter Squash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Kidney BeansVS California Red Kidney BeansBaked Butternut Winter SquashVS California Red Kidney BeansCanned Kidney BeansVS Frozen Butternut Winter SquashBaked Butternut Winter SquashVS Frozen Butternut Winter Squash

Compare Foods

Comparing Nutrients in 500 calories Canned Kidney BeansVS Baked Butternut Winter Squash

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Kidney Beans or Baked Butternut Winter Squash?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: