Comparing Nutrients in 500 calories Summer SquashVS California Red Kidney Beans

Weight per 500 calories

Summer Squash

3125g

California Red Kidney Beans

152g

Raw California Red Kidney Beans have 20.6 times more energy per unit of mass than Raw All Varieties Summer Squash, which is high in comparison to other foods. Summer Squash having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Summer Squash

24%

68%

California Red Kidney Beans

29%

70%

500 kcal ▼

Macro Nutrients

Summer Squashvs California Red 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

0.39%0.38g

5.63 gvs0.38 g

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

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4.3%1.38g

Saturated Fat

0.17%0.055g

1.38 gvs0.055 g

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

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109%1.75g

Omega 3

7.95%0.13g

1.75 gvs0.13 g

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

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6.07%1.03g

Omega 6

0.48%0.082g

1.03 gvs0.082 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

69.7%91g

105 gvs91 g

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

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95%68.8g

Sugars

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

68.8 gvsNA 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

99%37.7g

34.4 gvs37.7 g

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

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67.5%38g

Protein

66%37g

38 gvs37 g

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

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Vitamins

Summer Squashvs California Red 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

66.8%0.8mg

Thiamine

1.5 mgvs0.8 mg

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

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341%4.44mg

Vitamin B2

25.5%0.33mg

Riboflavin

4.44 mgvs0.33 mg

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

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95%15.2mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

15.2 mgvs3.12 mg

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

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97%4.84mg

Vitamin B5

23.6%1.2mg

Pantothenic acid

4.84 mgvs1.2 mg

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

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524%6.8mg

Vitamin B6

46.3%0.6mg

Pyridoxine

6.8 mgvs0.6 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

149%597μg

Folates and Folic Acid

906 μgvs597 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

7.58%6.8mg

Ascorbic acid

531 mgvs6.8 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

Tocopherols and Tocotrienols

3.75 mgvsNA mg

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

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78%94μg

Vitamin K

Phytomenadione or phylloquinone

94 μgvsNA μg

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

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Minerals

Summer Squashvs California Red Kidney Beans

47%469mg

Calcium

29.5%295mg

469 mgvs295 mg

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

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177%1.6mg

Copper

185%1.67mg

1.6 mgvs1.67 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

177%14mg

11 mgvs14 mg

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

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126%531mg

Magnesium

57.7%242mg

531 mgvs242 mg

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

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238%5.47mg

Manganese

66%1.5mg

5.47 mgvs1.5 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

87.7%614mg

1188 mgvs614 mg

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

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241%8188mg

Potassium

66.4%2258mg

8188 mgvs2258 mg

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

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11.4%6.25μg

Selenium

8.8%4.85μg

6.25 μgvs4.85 μg

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

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4.17%62.5mg

Sodium

1.1%16.7mg

62.5 mgvs16.7 mg

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

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82.4%9.06mg

Zinc

35%3.86mg

9.06 mgvs3.86 mg

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

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80%2958g

Water

0.48%18g

2958 gvs18 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 California Red Kidney Beans:

Raw All Varieties Summer Squash have more Vitamin A, 1.9 times more Vitamin B1, 13.4 times more Vitamin B2, 4.9 times more Vitamin B3, 4.1 times more Vitamin B5, 11.3 times more Vitamin B6, 1.5 times more Vitamin B9 and 77.9 times more Vitamin C than Raw California Red Kidney Beans.
Both Raw All Varieties Summer Squash as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Summer Squash vs California Red Kidney Beans:

Raw All Varieties Summer Squash have 1.6 times more Calcium, 2.2 times more Magnesium, 3.6 times more Manganese, 1.9 times more Phosphorus, 3.6 times more Potassium, 1.3 times more Selenium, 2.3 times more Zinc and 166.1 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.3 times more Iron than Raw All Varieties Summer Squash.
Both Raw All Varieties Summer Squash and Raw California Red Kidney Beans have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw All Varieties Summer Squash have 14.9 times more Fat, 13.8 times more Omega 3 and 12.6 times more Omega 6 than Raw California Red Kidney Beans.
Both Raw All Varieties Summer Squash and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
Both Raw All Varieties Summer Squash as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Summer SquashVS Boiled Summer SquashCalifornia Red Kidney BeansVS Boiled Summer SquashSummer SquashVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Summer SquashVS California Red Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: