Comparing Nutrients in 100 calories Zucchini Summer Squash with SkinVS Boiled Kidney Beans

Weight per 100 calories

Zucchini Summer Squash with Skin

588g

Boiled Kidney Beans

78.7g

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 100 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%

100 kcal ▼

Macro Nutrients

Zucchini Summer Squash with Skinvs Boiled Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.94%1.9g

Fat

0.41%0.39g

1.9 gvs0.39 g

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

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1.54%0.49g

Saturated Fat

0.18%0.057g

0.49 gvs0.057 g

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

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22.4%0.36g

Omega 3

8.37%0.13g

0.36 gvs0.13 g

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

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1.04%0.18g

Omega 6

0.5%0.085g

0.18 gvs0.085 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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14%18.3g

Carbohydrate

14%18g

18.3 gvs18 g

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

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20.3%14.7g

Sugars

0.35%0.25g

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

14.7 gvs0.25 g

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

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11%8.1g

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]

8.1 gvsNA g

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

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%6.3g

Glucose

6.3 gvsNA g

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

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%0.29g

Sucrose

0.29 gvsNA g

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

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15.5%5.9g

Fiber

13.3%5.04g

5.9 gvs5.04 g

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

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12.7%7.1g

Protein

12%6.83g

7.1 gvs6.83 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

6.54%59μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

59 μgvs0 μg

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

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22%0.26mg

Vitamin B1

10.5%0.13mg

Thiamine

0.26 mgvs0.13 mg

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

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42.5%0.55mg

Vitamin B2

3.5%0.046mg

Riboflavin

0.55 mgvs0.046 mg

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

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16.6%2.65mg

Vitamin B3

2.84%0.46mg

Niacin, nicotinic acid, niacinamide

2.65 mgvs0.46 mg

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

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24%1.2mg

Vitamin B5

3.46%0.17mg

Pantothenic acid

1.2 mgvs0.17 mg

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

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73.8%0.96mg

Vitamin B6

7.27%0.094mg

Pyridoxine

0.96 mgvs0.094 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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35.3%141μg

Vitamin B9

25.6%102μg

Folates and Folic Acid

141 μgvs102 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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117%105mg

Vitamin C

1.05%0.94mg

Ascorbic acid

105 mgvs0.94 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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4.7%0.71mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

0.71 mgvs0.024 mg

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

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21%25.3μg

Vitamin K

5.5%6.6μg

Phytomenadione or phylloquinone

25.3 μgvs6.6 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

9.4%94mg

Calcium

2.76%27.6mg

94 mgvs27.6 mg

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

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34.6%0.31mg

Copper

19%0.17mg

0.31 mgvs0.17 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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27.2%2.18mg

Iron

22%1.75mg

2.18 mgvs1.75 mg

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

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25.2%106mg

Magnesium

7.87%33mg

106 mgvs33 mg

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

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45.3%1.04mg

Manganese

14.7%0.34mg

1.04 mgvs0.34 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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32%224mg

Phosphorus

15.5%109mg

224 mgvs109 mg

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

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45%1535mg

Potassium

9.38%319mg

1535 mgvs319 mg

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

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2.14%1.18μg

Selenium

1.57%0.87μg

1.18 μgvs0.87 μg

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

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3.14%47mg

Sodium

0.052%0.79mg

47 mgvs0.79 mg

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

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17%1.9mg

Zinc

7.16%0.79mg

1.9 mgvs0.79 mg

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

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15%558g

Water

1.42%52.7g

558 gvs52.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 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 100 kcal.

Comparing minerals per 100 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 100 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 100 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 100 kcal.

Compare more foods per 100 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 100 calories Zucchini Summer Squash with SkinVS Boiled Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Zucchini Summer Squash with Skin or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: