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Comparing Nutrients in 100 grams Boiled Kidney BeansVS Mashed Hubbard Winter Squash

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans
27%
3%
70%
Mashed Hubbard Winter Squash
17%
9%
74%
100 g ▼

Macro Nutrients

4.38%127kcal
Energy
1.03%30kcal
127 kcalvs30 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
0.52%0.5g
Fat
0.38%0.37g
0.5 gvs0.37 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.23%0.073g
Saturated Fat
0.24%0.076g
0.073 gvs0.076 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
10.6%0.17g
Omega 3
6.06%0.097g
0.17 gvs0.097 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
0.64%0.11g
Omega 6
0.34%0.058g
0.11 gvs0.058 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
17.5%23g
Carbohydrate
4.97%6.46g
23 gvs6.46 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
0.44%0.32g
Sugars
4.04%2.93g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.32 gvs2.93 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
NA
≤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 .

Find Legumes rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
17%6.4g
Fiber
7.63%2.9g
6.4 gvs2.9 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
15.5%8.67g
Protein
2.64%1.48g
8.67 gvs1.48 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
22.2%200μg
RAE, retinol activity equivalents
0 μgvs200 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
13.3%0.16mg
Vitamin B1
3.5%0.042mg
Thiamine
0.16 mgvs0.042 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
4.46%0.058mg
Vitamin B2
2.15%0.028mg
Riboflavin
0.058 mgvs0.028 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
3.6%0.58mg
Vitamin B3
2.1%0.33mg
Niacin, nicotinic acid, niacinamide
0.58 mgvs0.33 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
4.4%0.22mg
Vitamin B5
5.94%0.3mg
Pantothenic acid
0.22 mgvs0.3 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
9.23%0.12mg
Vitamin B6
7.92%0.1mg
Pyridoxine
0.12 mgvs0.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
32.5%130μg
Vitamin B9
2.5%10μg
Folates and Folic Acid
130 μgvs10 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
1.33%1.2mg
Vitamin C
7.22%6.5mg
Ascorbic acid
1.2 mgvs6.5 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
0.2%0.03mg
Vitamin E
0.8%0.12mg
Tocopherols and Tocotrienols
0.03 mgvs0.12 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7%8.4μg
Vitamin K
0.83%1μg
Phytomenadione or phylloquinone
8.4 μgvs1 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.5%35mg
Calcium
1%10mg
35 mgvs10 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
24%0.22mg
Copper
5.22%0.047mg
0.22 mgvs0.047 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
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 .

Find Legumes rich in Fluoride
27.8%2.22mg
Iron
3.5%0.28mg
2.22 mgvs0.28 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
10%42mg
Magnesium
3.1%13mg
42 mgvs13 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
18.7%0.43mg
Manganese
5.48%0.13mg
0.43 mgvs0.13 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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 .

Find Legumes rich in Molybdenum
19.7%138mg
Phosphorus
2%14mg
138 mgvs14 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
12%405mg
Potassium
6.3%214mg
405 mgvs214 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
2%1.1μg
Selenium
0.55%0.3μg
1.1 μgvs0.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.067%1mg
Sodium
0.33%5mg
1 mgvs5 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
9.1%1mg
Zinc
0.91%0.1mg
1 mgvs0.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
1.8%67g
Water
2.46%91g
67 gvs91 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Mashed Hubbard Winter Squash:
Comparing minerals per 100 grams for Boiled Kidney Beans vs Mashed Hubbard Winter Squash:
Comparison of macro-nutrients per 100 grams:



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