Nutrient Comparison: Canned Kidney Beans VS Mashed Acorn Winter Squash per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Mashed Acorn Winter Squash to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Mashed Acorn Winter Squash:
- 14 ounces of Canned Kidney Beans have 6.4 times more Vitamin B2 and 3.3 times more Vitamin B9 than Mashed Acorn Winter Squash.
- While 14 oz of Boiled and Mashed Acorn Winter Squash contain 1.3 times more Vitamin B3, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6 and 5.4 times more Vitamin C than Canned All Types Kidney Beans.
- Both Canned Kidney Beans and Mashed Acorn Winter Squash provide similar amounts of Vitamin B1 per 14 ounces.
- 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
- 14 ounces of Mashed Acorn Winter Squash have insufficient amounts of Vitamin B2
- Both Canned All Types Kidney Beans as well as Boiled and Mashed Acorn Winter Squash have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Canned Kidney Beans vs Mashed Acorn Winter Squash:
- 14 ounces of Canned Kidney Beans have 1.3 times more Calcium, 2.6 times more Copper, 2.1 times more Iron, 3.3 times more Phosphorus, 98.7 times more Sodium and 4.2 times more Zinc than Mashed Acorn Winter Squash.
- Both Canned Kidney Beans and Mashed Acorn Winter Squash contain similar levels of Magnesium, Manganese, Potassium and Water per 14 ounces.
- 14 ounces of Mashed Acorn Winter Squash lack sufficient amounts of Zinc
- Both Canned All Types Kidney Beans as well as Boiled and Mashed Acorn Winter Squash lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Canned Kidney Beans have 2.5 times more Energy, 3.7 times more Omega 3, 1.6 times more Carbohydrate, 1.7 times more Fiber and 7.8 times more Protein than Mashed Acorn Winter Squash.
- 14 ounces of Mashed Acorn Winter Squash provide inadequate amounts of Energy, Omega 3 and Protein
- Both Canned All Types Kidney Beans as well as Boiled and Mashed Acorn Winter Squash provide inadequate amounts of Omega 6 in 14 ounces.