Comparing Nutrients in 500 calories Zucchini Summer Squash with SkinVS Boiled Kidney Beans

Weight per 500 calories

Zucchini Summer Squash with Skin

2941g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 7.5 times more energy per unit of mass than Raw Zucchini Summer Squash with Skin, which is average in comparison to other foods. Zucchini Summer Squash with Skin having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Zucchini Summer Squash with Skin

24%

14%

62%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Zucchini Summer Squash with Skinvs 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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9.7%9.4g

Fat

2.03%1.97g

9.4 gvs1.97 g

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

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7.72%2.47g

Saturated Fat

0.9%0.29g

2.47 gvs0.29 g

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

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112%1.8g

Omega 3

42%0.67g

1.8 gvs0.67 g

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

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5.2%0.88g

Omega 6

2.5%0.43g

0.88 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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70.4%91g

Carbohydrate

69%89.8g

91 gvs89.8 g

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

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101%73.5g

Sugars

1.74%1.26g

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

73.5 gvs1.26 g

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

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56%40.6g

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]

40.6 gvsNA g

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

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%31.5g

Glucose

31.5 gvsNA g

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

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%1.47g

Sucrose

1.47 gvsNA g

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

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77.4%29.4g

Fiber

66.3%25g

29.4 gvs25 g

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

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63.6%35.6g

Protein

61%34g

35.6 gvs34 g

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

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Vitamins

Zucchini Summer Squash with Skinvs Boiled Kidney Beans

32.7%294μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

294 μgvs0 μg

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

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110%1.32mg

Vitamin B1

52.5%0.63mg

Thiamine

1.32 mgvs0.63 mg

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

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213%2.76mg

Vitamin B2

17.6%0.23mg

Riboflavin

2.76 mgvs0.23 mg

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

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83%13.3mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

13.3 mgvs2.28 mg

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

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120%6mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

6 mgvs0.87 mg

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

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369%4.8mg

Vitamin B6

36.3%0.47mg

Pyridoxine

4.8 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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176%706μg

Vitamin B9

128%512μg

Folates and Folic Acid

706 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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585%526mg

Vitamin C

5.25%4.72mg

Ascorbic acid

526 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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23.5%3.53mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

3.53 mgvs0.12 mg

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

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105%126μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

126 μgvs33 μg

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

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Minerals

Zucchini Summer Squash with Skinvs Boiled Kidney Beans

47%471mg

Calcium

13.8%138mg

471 mgvs138 mg

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

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173%1.56mg

Copper

94%0.85mg

1.56 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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136%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%529mg

Magnesium

39.4%165mg

529 mgvs165 mg

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

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226%5.2mg

Manganese

73.6%1.7mg

5.2 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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160%1118mg

Phosphorus

77.6%543mg

1118 mgvs543 mg

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

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226%7676mg

Potassium

47%1594mg

7676 mgvs1594 mg

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

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10.7%5.9μg

Selenium

7.87%4.33μg

5.9 μgvs4.33 μg

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

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15.7%235mg

Sodium

0.26%3.94mg

235 mgvs3.94 mg

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

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85.6%9.4mg

Zinc

35.8%3.94mg

9.4 mgvs3.94 mg

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

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75.3%2788g

Water

7.12%264g

2788 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 Zucchini Summer Squash with Skin vs Boiled Kidney Beans:

Raw Zucchini Summer Squash with Skin has more Vitamin A, 2.1 times more Vitamin B1, 12.1 times more Vitamin B2, 5.8 times more Vitamin B3, 6.9 times more Vitamin B5, 10.1 times more Vitamin B6, 1.4 times more Vitamin B9, 111.4 times more Vitamin C, 29.9 times more Vitamin E and 3.8 times more Vitamin K than Boiled All Types Kidney Beans.
Both Raw Zucchini Summer Squash with Skin 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 Zucchini Summer Squash with Skin vs Boiled Kidney Beans:

Raw Zucchini Summer Squash with Skin has 3.4 times more Calcium, 1.8 times more Copper, 1.2 times more Iron, 3.2 times more Magnesium, 3.1 times more Manganese, 2.1 times more Phosphorus, 4.8 times more Potassium, 1.4 times more Selenium, 59.8 times more Sodium, 2.4 times more Zinc and 10.6 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

Raw Zucchini Summer Squash with Skin has 4.8 times more Fat, 8.6 times more Saturated Fat, 2.7 times more Omega 3, 2.1 times more Omega 6 and 58.4 times more Sugars than Boiled All Types Kidney Beans.
Both Raw Zucchini Summer Squash with Skin and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
Both Raw Zucchini Summer Squash with Skin 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:

Zucchini Summer Squash with SkinVS Boiled Summer Squash, Zucchini, Includes SkinBoiled Kidney BeansVS Boiled Summer Squash, Zucchini, Includes SkinZucchini Summer Squash with SkinVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Zucchini Summer Squash with SkinVS Boiled Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: