Comparing Nutrients in 500 calories Summer SquashVS Boiled Kidney Beans

Weight per 500 calories

Summer Squash

3125g

Boiled Kidney Beans

394g

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 500 calories - Summer Squash or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Summer Squash

24%

68%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Summer Squashvs Boiled Kidney Beans

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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5.8%5.63g

Fat

2.03%1.97g

5.63 gvs1.97 g

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

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4.3%1.38g

Saturated Fat

0.9%0.29g

1.38 gvs0.29 g

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

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109%1.75g

Omega 3

42%0.67g

1.75 gvs0.67 g

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

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6.07%1.03g

Omega 6

2.5%0.43g

1.03 gvs0.43 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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80.5%105g

Carbohydrate

69%89.8g

105 gvs89.8 g

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

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95%68.8g

Sugars

1.74%1.26g

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

68.8 gvs1.26 g

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

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41%29.7g

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]

29.7 gvsNA g

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

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%23.4g

Glucose

23.4 gvsNA g

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

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%0.94g

Sucrose

0.94 gvsNA g

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

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90%34.4g

Fiber

66.3%25g

34.4 gvs25 g

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

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67.5%38g

Protein

61%34g

38 gvs34 g

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

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Vitamins

Summer Squashvs Boiled Kidney Beans

34.7%313μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

313 μgvs0 μg

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

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125%1.5mg

Vitamin B1

52.5%0.63mg

Thiamine

1.5 mgvs0.63 mg

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

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341%4.44mg

Vitamin B2

17.6%0.23mg

Riboflavin

4.44 mgvs0.23 mg

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

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95%15.2mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

15.2 mgvs2.28 mg

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

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97%4.84mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

4.84 mgvs0.87 mg

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

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524%6.8mg

Vitamin B6

36.3%0.47mg

Pyridoxine

6.8 mgvs0.47 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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227%906μg

Vitamin B9

128%512μg

Folates and Folic Acid

906 μgvs512 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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590%531mg

Vitamin C

5.25%4.72mg

Ascorbic acid

531 mgvs4.72 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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25%3.75mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

3.75 mgvs0.12 mg

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

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78%94μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

94 μgvs33 μg

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

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Minerals

Summer Squashvs Boiled Kidney Beans

47%469mg

Calcium

13.8%138mg

469 mgvs138 mg

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

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177%1.6mg

Copper

94%0.85mg

1.6 mgvs0.85 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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137%11mg

Iron

109%8.74mg

11 mgvs8.74 mg

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

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126%531mg

Magnesium

39.4%165mg

531 mgvs165 mg

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

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238%5.47mg

Manganese

73.6%1.7mg

5.47 mgvs1.7 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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170%1188mg

Phosphorus

77.6%543mg

1188 mgvs543 mg

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

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241%8188mg

Potassium

47%1594mg

8188 mgvs1594 mg

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

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11.4%6.25μg

Selenium

7.87%4.33μg

6.25 μgvs4.33 μg

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

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4.17%62.5mg

Sodium

0.26%3.94mg

62.5 mgvs3.94 mg

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

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82.4%9.06mg

Zinc

35.8%3.94mg

9.06 mgvs3.94 mg

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

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80%2958g

Water

7.12%264g

2958 gvs264 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 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
Both Raw All Varieties Summer Squash as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories Summer SquashVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Summer Squash or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: