Comparing Nutrients in 500 calories Frozen Butternut Winter SquashVS Boiled Kidney Beans

Weight per 500 calories

Frozen Butternut Winter Squash

877g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 2.2 times more energy per unit of mass than Frozen Butternut Winter Squash, Unprepared, which is average in comparison to other foods. Frozen Butternut Winter Squash having low energy density.

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

Macros Ratio

Protein Fat Carbs

Frozen Butternut Winter Squash

11%

88%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Frozen Butternut Winter 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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0.9%0.88g

Fat

2.03%1.97g

0.88 gvs1.97 g

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

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0.58%0.18g

Saturated Fat

0.9%0.29g

0.18 gvs0.29 g

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

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14.3%0.23g

Omega 3

42%0.67g

0.23 gvs0.67 g

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

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0.83%0.14g

Omega 6

2.5%0.43g

0.14 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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97%126g

Carbohydrate

69%89.8g

126 gvs89.8 g

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

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34.2%25g

Sugars

1.74%1.26g

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

25 gvs1.26 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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30%11.4g

Fiber

66.3%25g

11.4 gvs25 g

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

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27.6%15.4g

Protein

61%34g

15.4 gvs34 g

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

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Vitamins

Frozen Butternut Winter Squashvs Boiled Kidney Beans

234%2105μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2105 μgvs0 μg

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

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65.8%0.79mg

Vitamin B1

52.5%0.63mg

Thiamine

0.79 mgvs0.63 mg

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

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40%0.52mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.52 mgvs0.23 mg

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

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40.6%6.5mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

6.5 mgvs2.28 mg

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

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38.8%1.94mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

1.94 mgvs0.87 mg

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

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74.2%0.96mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.96 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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52.6%211μg

Vitamin B9

128%512μg

Folates and Folic Acid

211 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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60.4%54.4mg

Vitamin C

5.25%4.72mg

Ascorbic acid

54.4 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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108%16.2mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

16.2 mgvs0.12 mg

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

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10.2%12.3μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

12.3 μgvs33 μg

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

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Minerals

Frozen Butternut Winter Squashvs Boiled Kidney Beans

25.4%254mg

Calcium

13.8%138mg

254 mgvs138 mg

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

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49.7%0.45mg

Copper

94%0.85mg

0.45 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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96%7.7mg

Iron

109%8.74mg

7.7 mgvs8.74 mg

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

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29.2%123mg

Magnesium

39.4%165mg

123 mgvs165 mg

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

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95%2.18mg

Manganese

73.6%1.7mg

2.18 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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27.6%193mg

Phosphorus

77.6%543mg

193 mgvs543 mg

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

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54.7%1860mg

Potassium

47%1594mg

1860 mgvs1594 mg

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

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11%6.14μg

Selenium

7.87%4.33μg

6.14 μgvs4.33 μg

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

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1.17%17.5mg

Sodium

0.26%3.94mg

17.5 mgvs3.94 mg

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

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13.6%1.5mg

Zinc

35.8%3.94mg

1.5 mgvs3.94 mg

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

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19.6%724g

Water

7.12%264g

724 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 Frozen Butternut Winter Squash vs Boiled Kidney Beans:

Frozen Butternut Winter Squash, Unprepared has more Vitamin A, 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 2.9 times more Vitamin B3, 2.2 times more Vitamin B5, 2 times more Vitamin B6, 11.5 times more Vitamin C and 137.4 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.4 times more Vitamin B9 and 2.7 times more Vitamin K than Frozen Butternut Winter Squash, Unprepared.
Both Frozen Butternut Winter Squash, Unprepared 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 Frozen Butternut Winter Squash vs Boiled Kidney Beans:

Frozen Butternut Winter Squash, Unprepared has 1.8 times more Calcium, 1.3 times more Manganese, 1.4 times more Selenium and 2.7 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.9 times more Copper, 1.3 times more Magnesium, 2.8 times more Phosphorus and 2.6 times more Zinc than Frozen Butternut Winter Squash, Unprepared.
Both Frozen Butternut Winter Squash, Unprepared and Boiled All Types Kidney Beans have similar amounts of Iron and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Frozen Butternut Winter Squash, Unprepared has 1.4 times more Carbohydrate and 19.7 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.9 times more Omega 3, 2.2 times more Fiber and 2.2 times more Protein than Frozen Butternut Winter Squash, Unprepared.
Both Frozen Butternut Winter Squash, Unprepared and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Frozen Butternut Winter Squash, Unprepared as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen Butternut Winter SquashVS Boiled Frozen Butternut Winter SquashBoiled Kidney BeansVS Boiled Frozen Butternut Winter SquashFrozen Butternut Winter SquashVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Frozen Butternut Winter SquashVS Boiled Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: