Comparing Nutrients in 100 calories Baked Winter SquashVS Boiled Kidney Beans

Weight per 100 calories

Baked Winter Squash

270g

Boiled Kidney Beans

78.7g

Boiled All Types Kidney Beans have 3.4 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 100 calories - Baked Winter Squash or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Baked Winter Squash

85%

Boiled Kidney Beans

27%

70%

100 kcal ▼

Macro Nutrients

Baked Winter Squashvs 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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0.98%0.95g

Fat

0.41%0.39g

0.95 gvs0.39 g

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

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0.61%0.19g

Saturated Fat

0.18%0.057g

0.19 gvs0.057 g

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

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15.5%0.25g

Omega 3

8.37%0.13g

0.25 gvs0.13 g

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

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0.87%0.15g

Omega 6

0.5%0.085g

0.15 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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18.4%24g

Carbohydrate

14%18g

24 gvs18 g

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

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12.3%8.9g

Sugars

0.35%0.25g

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

8.9 gvs0.25 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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20%7.57g

Fiber

13.3%5.04g

7.57 gvs5.04 g

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

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4.3%2.4g

Protein

12%6.83g

2.4 gvs6.83 g

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

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Vitamins

Baked Winter Squashvs Boiled Kidney Beans

78.4%705μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

705 μgvs0 μg

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

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3.6%0.043mg

Vitamin B1

10.5%0.13mg

Thiamine

0.043 mgvs0.13 mg

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

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14%0.18mg

Vitamin B2

3.5%0.046mg

Riboflavin

0.18 mgvs0.046 mg

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

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8.36%1.34mg

Vitamin B3

2.84%0.46mg

Niacin, nicotinic acid, niacinamide

1.34 mgvs0.46 mg

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

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12.6%0.63mg

Vitamin B5

3.46%0.17mg

Pantothenic acid

0.63 mgvs0.17 mg

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

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33.5%0.44mg

Vitamin B6

7.27%0.094mg

Pyridoxine

0.44 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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13.5%54μg

Vitamin B9

25.6%102μg

Folates and Folic Acid

54 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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29%26mg

Vitamin C

1.05%0.94mg

Ascorbic acid

26 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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2.16%0.32mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

0.32 mgvs0.024 mg

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

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9.9%12μg

Vitamin K

5.5%6.6μg

Phytomenadione or phylloquinone

12 μgvs6.6 μg

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

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Minerals

Baked Winter Squashvs Boiled Kidney Beans

5.95%59.5mg

Calcium

2.76%27.6mg

59.5 mgvs27.6 mg

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

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24.6%0.22mg

Copper

19%0.17mg

0.22 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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15%1.2mg

Iron

22%1.75mg

1.2 mgvs1.75 mg

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

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8.37%35mg

Magnesium

7.87%33mg

35 mgvs33 mg

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

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22%0.51mg

Manganese

14.7%0.34mg

0.51 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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7.34%51.4mg

Phosphorus

15.5%109mg

51.4 mgvs109 mg

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

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19%651mg

Potassium

9.38%319mg

651 mgvs319 mg

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

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1.97%1.1μg

Selenium

1.57%0.87μg

1.1 μgvs0.87 μg

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

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0.18%2.7mg

Sodium

0.052%0.79mg

2.7 mgvs0.79 mg

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

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5.4%0.59mg

Zinc

7.16%0.79mg

0.59 mgvs0.79 mg

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

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6.5%241g

Water

1.42%52.7g

241 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 Baked Winter Squash vs Boiled Kidney Beans:

Baked All Varieties Winter Squash have more Vitamin A, 4 times more Vitamin B2, 2.9 times more Vitamin B3, 3.7 times more Vitamin B5, 4.6 times more Vitamin B6, 27.5 times more Vitamin C, 13.7 times more Vitamin E and 1.8 times more Vitamin K than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.9 times more Vitamin B1 and 1.9 times more Vitamin B9 than Baked All Varieties Winter Squash.
Both Baked All Varieties Winter Squash 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 Baked Winter Squash vs Boiled Kidney Beans:

Baked All Varieties Winter Squash have 2.2 times more Calcium, 1.3 times more Copper, 1.5 times more Manganese, 2 times more Potassium, 1.2 times more Selenium and 4.6 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.5 times more Iron, 2.1 times more Phosphorus and 1.3 times more Zinc than Baked All Varieties Winter Squash.
Both Baked All Varieties Winter Squash and Boiled All Types Kidney Beans have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Baked All Varieties Winter Squash have 1.9 times more Omega 3, 1.3 times more Carbohydrate, 35.4 times more Sugars and 1.5 times more Fiber than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.8 times more Protein than Baked All Varieties Winter Squash.
Both Baked All Varieties Winter Squash and Boiled All Types Kidney Beans have similar amounts of Energy per 100 kcal.
Both Baked All Varieties Winter Squash as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Baked Winter SquashVS Canned Sweet Potato, Syrup Pack, Solids And LiquidsBoiled Kidney BeansVS Canned Sweet Potato, Syrup Pack, Solids And LiquidsBaked Winter SquashVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Baked Winter SquashVS Boiled Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Baked Winter Squash or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: