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Compare Nutrients in 100 grams Baked Winter SquashVS Boiled Kidney Beans

Macros Ratio

ProteinsFatsCarbs

Baked Winter Squash
10%
9%
81%
Boiled Kidney Beans
27%
4%
69%

Vitamins

100gRDA for Men 19-30 years
Baked Winter SquashBoiled Kidney Beans
Vitamin A
29%
0%
261 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
1.33%
13%
0.016 mg0.16 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
5.15%
4.46%
0.067 mg0.058 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
3.1%
3.6%
0.495 mg0.578 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
12%
9.23%
0.161 mg0.12 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
10.7%
1.33%
9.6 mg1.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
0.8%
0.2%
0.12 mg0.03 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
3.67%
7%
4.4 μg8.4 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
5%
32.5%
20 μg130 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Baked Winter SquashBoiled Kidney Beans
Calcium
2.2%
3.5%
22 mg35 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
9.1%
24%
0.082 mg0.216 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
5.5%
27.8%
0.44 mg2.22 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
3.25%
10.5%
13 mg42 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
8.13%
18.7%
0.187 mg0.43 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
2.7%
19.7%
19 mg138 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
7.1%
12%
241 mg405 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
0.73%
2%
0.4 μg1.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.07%
0.07%
1 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
2%
9.1%
0.22 mg1 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Baked Winter Squash vs Boiled Kidney Beans:
Baked All Varieties Winter Squash have 1.3 times more Vitamin B6 and 8 times more Vitamin C than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 10 times more Thiamine, 1.9 times more Vitamin K and 6.5 times more Folate than Baked All Varieties Winter Squash. Both Baked All Varieties Winter Squash and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 and Vitamin B3 per 100g.Both Baked All Varieties Winter Squash as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin E in 100g.

Comparing minerals per 100 grams for Baked Winter Squash vs Boiled Kidney Beans:
Boiled All Types Kidney Beans contain 1.6 times more Calcium, 2.6 times more Copper, 5 times more Iron, 3.2 times more Magnesium, 2.3 times more Manganese, 7.3 times more Phosphorus, 1.7 times more Potassium, 2.8 times more Selenium and 4.5 times more Zinc than Baked All Varieties Winter Squash.

Macro Nutrients

100gRDA for Men 19-30 years
Baked Winter SquashBoiled Kidney Beans
Energy
1.28%
4.38%
37 kcal127 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
0.36%
0.52%
0.35 g0.5 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
1.6%
15%
0.89 g8.67 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
6.8%
17.5%
8.85 g22.8 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
4.55%
0.44%
3.3 g0.32 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
7.37%
17%
2.8 g6.4 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.23%
0.23%
0.072 g0.073 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
5.75%
10.6%
0.092 g0.17 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.32%
0.64%
0.055 g0.108 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.4%
1.8%
89.21 g66.94 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Baked All Varieties Winter Squash have 10.3 times more Sugars and 1.3 times more Water than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 3.4 times more Energy, 9.7 times more Protein, 2.6 times more Carbohydrate, 2.3 times more Fiber and 1.8 times more Omega 3 than Baked All Varieties Winter Squash. Both Baked All Varieties Winter Squash as well as Boiled All Types Kidney Beans have insufficient amounts of Fat and Omega 6 in 100g.