Comparing Nutrients in 100 calories Winter Squash, Hubbard, BakedVS Canned Kidney Beans

Weight per 100 calories

Winter Squash, Hubbard, Baked

200g

Canned Kidney Beans

119g

Canned All Types Kidney Beans have 1.7 times more energy per unit of mass than Winter Squash, Hubbard, Baked no Salt, which is average in comparison to other foods. Winter Squash, Hubbard, Baked having low energy density.

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

Macros Ratio

Protein Fat Carbs

Winter Squash, Hubbard, Baked

17%

74%

Canned Kidney Beans

25%

69%

100 kcal ▼

Macro Nutrients

Winter Squash, Hubbard, Bakedvs Canned 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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1.28%1.24g

Fat

0.74%0.71g

1.24 gvs0.71 g

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

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0.8%0.26g

Saturated Fat

0.52%0.17g

0.26 gvs0.17 g

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

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20.3%0.32g

Omega 3

6.1%0.098g

0.32 gvs0.098 g

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

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1.14%0.19g

Omega 6

0.74%0.13g

0.19 gvs0.13 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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16.6%21.6g

Carbohydrate

13.3%17.3g

21.6 gvs17.3 g

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

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13.5%9.8g

Sugars

3.04%2.2g

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

9.8 gvs2.2 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

%2.2g

NA gvs2.2 g

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

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25.8%9.8g

Fiber

13.5%5.1g

9.8 gvs5.1 g

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

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8.86%4.96g

Protein

11%6.2g

4.96 gvs6.2 g

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

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Vitamins

Winter Squash, Hubbard, Bakedvs Canned Kidney Beans

74.4%670μg

Vitamin A

RAE, retinol activity equivalents

670 μgvsNA μg

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

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12.3%0.15mg

Vitamin B1

11.5%0.14mg

Thiamine

0.15 mgvs0.14 mg

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

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7.23%0.094mg

Vitamin B2

4.67%0.061mg

Riboflavin

0.094 mgvs0.061 mg

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

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6.98%1.1mg

Vitamin B3

3.06%0.49mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs0.49 mg

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

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18%0.89mg

Vitamin B5

3.3%0.16mg

Pantothenic acid

0.89 mgvs0.16 mg

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

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26.5%0.34mg

Vitamin B6

6.78%0.088mg

Pyridoxine

0.34 mgvs0.088 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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8%32μg

Vitamin B9

10.7%43μg

Folates and Folic Acid

32 μgvs43 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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21%19mg

Vitamin C

1.6%1.43mg

Ascorbic acid

19 mgvs1.43 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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2.67%0.4mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

0.4 mgvs0.024 mg

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

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2.67%3.2μg

Vitamin K

4.07%4.9μg

Phytomenadione or phylloquinone

3.2 μgvs4.9 μg

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

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Minerals

Winter Squash, Hubbard, Bakedvs Canned Kidney Beans

3.4%34mg

Calcium

4.05%40.5mg

34 mgvs40.5 mg

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

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10%0.09mg

Copper

18%0.16mg

0.09 mgvs0.16 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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11.8%0.94mg

Iron

17.4%1.4mg

0.94 mgvs1.4 mg

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

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10.5%44mg

Magnesium

7.65%32mg

44 mgvs32 mg

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

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14.8%0.34mg

Manganese

8.7%0.2mg

0.34 mgvs0.2 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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6.57%46mg

Phosphorus

15.3%107mg

46 mgvs107 mg

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

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21%716mg

Potassium

8.3%282mg

716 mgvs282 mg

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

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2.2%1.2μg

Selenium

1.95%1.07μg

1.2 μgvs1.07 μg

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

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1.07%16mg

Sodium

23.5%352mg

16 mgvs352 mg

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

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2.73%0.3mg

Zinc

4.98%0.55mg

0.3 mgvs0.55 mg

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

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4.6%170g

Water

2.5%93g

170 gvs93 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 Winter Squash, Hubbard, Baked vs Canned Kidney Beans:

Winter Squash, Hubbard, Baked no Salt has 1.5 times more Vitamin B2, 2.3 times more Vitamin B3, 5.4 times more Vitamin B5, 3.9 times more Vitamin B6, 13.3 times more Vitamin C and 16.8 times more Vitamin E than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.3 times more Vitamin B9 and 1.5 times more Vitamin K than Winter Squash, Hubbard, Baked no Salt.
Both Winter Squash, Hubbard, Baked no Salt and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 100 kcal.
Both Winter Squash, Hubbard, Baked no Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Winter Squash, Hubbard, Baked vs Canned Kidney Beans:

Winter Squash, Hubbard, Baked no Salt has 1.4 times more Magnesium, 1.7 times more Manganese, 2.5 times more Potassium and 1.8 times more Water than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.8 times more Copper, 1.5 times more Iron, 2.3 times more Phosphorus, 22 times more Sodium and 1.8 times more Zinc than Winter Squash, Hubbard, Baked no Salt.
Both Winter Squash, Hubbard, Baked no Salt and Canned All Types Kidney Beans have similar amounts of Calcium and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Winter Squash, Hubbard, Baked no Salt has 1.7 times more Fat, 3.3 times more Omega 3, 1.5 times more Omega 6, 1.3 times more Carbohydrate, 4.4 times more Sugars and 1.9 times more Fiber than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.3 times more Protein than Winter Squash, Hubbard, Baked no Salt.
Both Winter Squash, Hubbard, Baked no Salt and Canned All Types Kidney Beans have similar amounts of Energy per 100 kcal.
Both Winter Squash, Hubbard, Baked no Salt as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Winter Squash, Hubbard, BakedVS Mashed Hubbard Winter SquashCanned Kidney BeansVS Mashed Hubbard Winter SquashWinter Squash, Hubbard, BakedVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Winter Squash, Hubbard, BakedVS Canned Kidney Beans

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: