Comparing Nutrients in 500 calories Baked Winter SquashVS Canned Kidney Beans

Weight per 500 calories

Baked Winter Squash

1351g

Canned Kidney Beans

595g

Canned All Types Kidney Beans have 2.3 times more energy per unit of mass than Baked All Varieties Winter Squash, which is average in comparison to other foods. Baked Winter Squash having low energy density.

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

Macros Ratio

Protein Fat Carbs

Baked Winter Squash

85%

Canned Kidney Beans

25%

69%

500 kcal ▼

Macro Nutrients

Baked Winter Squashvs Canned 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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4.88%4.73g

Fat

3.7%3.57g

4.73 gvs3.57 g

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

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3.04%0.97g

Saturated Fat

2.62%0.84g

0.97 gvs0.84 g

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

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77.7%1.24g

Omega 3

30.5%0.49g

1.24 gvs0.49 g

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

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4.37%0.74g

Omega 6

3.7%0.63g

0.74 gvs0.63 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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92%120g

Carbohydrate

66.4%86.3g

120 gvs86.3 g

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

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61.5%44.6g

Sugars

15%11g

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

44.6 gvs11 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

%11g

NA gvs11 g

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

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100%38g

Fiber

67.4%25.6g

38 gvs25.6 g

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

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21.5%12g

Protein

55.5%31g

12 gvs31 g

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

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Vitamins

Baked Winter Squashvs Canned Kidney Beans

392%3527μg

Vitamin A

RAE, retinol activity equivalents

3527 μgvsNA μg

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

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18%0.22mg

Vitamin B1

57.5%0.69mg

Thiamine

0.22 mgvs0.69 mg

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

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69.6%0.91mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.91 mgvs0.3 mg

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

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42%6.7mg

Vitamin B3

15.3%2.45mg

Niacin, nicotinic acid, niacinamide

6.7 mgvs2.45 mg

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

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63.2%3.16mg

Vitamin B5

16.4%0.82mg

Pantothenic acid

3.16 mgvs0.82 mg

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

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167%2.18mg

Vitamin B6

34%0.44mg

Pyridoxine

2.18 mgvs0.44 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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67.6%270μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

270 μgvs214 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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144%130mg

Vitamin C

7.94%7.14mg

Ascorbic acid

130 mgvs7.14 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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11%1.62mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

1.62 mgvs0.12 mg

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

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49.5%59.5μg

Vitamin K

20.3%24.4μg

Phytomenadione or phylloquinone

59.5 μgvs24.4 μg

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

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Minerals

Baked Winter Squashvs Canned Kidney Beans

29.7%297mg

Calcium

20.2%202mg

297 mgvs202 mg

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

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123%1.1mg

Copper

89.3%0.8mg

1.1 mgvs0.8 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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74.3%5.95mg

Iron

87%6.96mg

5.95 mgvs6.96 mg

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

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42%176mg

Magnesium

38.3%161mg

176 mgvs161 mg

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

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110%2.53mg

Manganese

43.5%1mg

2.53 mgvs1 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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36.7%257mg

Phosphorus

76.5%536mg

257 mgvs536 mg

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

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96%3257mg

Potassium

41.5%1411mg

3257 mgvs1411 mg

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

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9.83%5.4μg

Selenium

9.74%5.36μg

5.4 μgvs5.36 μg

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

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0.9%13.5mg

Sodium

117%1762mg

13.5 mgvs1762 mg

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

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27%2.97mg

Zinc

25%2.74mg

2.97 mgvs2.74 mg

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

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32.6%1206g

Water

12.6%465g

1206 gvs465 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 Baked Winter Squash vs Canned Kidney Beans:

Baked All Varieties Winter Squash have 3 times more Vitamin B2, 2.7 times more Vitamin B3, 3.8 times more Vitamin B5, 4.9 times more Vitamin B6, 1.3 times more Vitamin B9, 18.2 times more Vitamin C, 13.6 times more Vitamin E and 2.4 times more Vitamin K than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 3.2 times more Vitamin B1 than Baked All Varieties Winter Squash.
Both Baked All Varieties Winter Squash as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Baked All Varieties Winter Squash have 1.5 times more Calcium, 1.4 times more Copper, 2.5 times more Manganese, 2.3 times more Potassium and 2.6 times more Water than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.1 times more Phosphorus and 130.4 times more Sodium than Baked All Varieties Winter Squash.
Both Baked All Varieties Winter Squash and Canned All Types Kidney Beans have similar amounts of Iron, Magnesium, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Baked All Varieties Winter Squash have 2.5 times more Omega 3, 1.4 times more Carbohydrate, 4 times more Sugars and 1.5 times more Fiber than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.6 times more Protein than Baked All Varieties Winter Squash.
Both Baked All Varieties Winter Squash and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Baked All Varieties Winter Squash as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked Winter SquashVS Canned Sweet Potato, Syrup Pack, Solids And LiquidsCanned Kidney BeansVS Canned Sweet Potato, Syrup Pack, Solids And LiquidsBaked Winter SquashVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Baked Winter SquashVS Canned Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: