Comparing Nutrients in 1 kilogram Mashed Hubbard Winter Squash VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Mashed Hubbard Winter Squash	17%	9%	74%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Mashed Hubbard Winter Squash	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	2.38% 0.76g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	60.6% 0.97g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.6g	112% 145g	130g per day for Men 19-50 years
Sugars	40.4% 29.3g	25.5% 18.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	76.3% 29g	113% 43g	38g per day for Men 19-50 years
Protein	26.4% 15g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Mashed Hubbard Winter Squash	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	222% 2000μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.4% 2.97mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	90% 360μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72.2% 65mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8% 1.2mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Hubbard Winter Squash	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	10% 100mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	35% 2.8mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	73% 1.68mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 140mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	24.6% 911g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Mashed Hubbard Winter Squash VS Canned Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Mashed Hubbard Winter Squash versus 1 kg of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Mashed Hubbard Winter Squash vs Canned Kidney Beans:

• 1 kilogram of Mashed Hubbard Winter Squash has 2.2 times more Vitamin B5, 1.4 times more Vitamin B6 and 5.4 times more Vitamin C than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 2.8 times more Vitamin B1, 1.8 times more Vitamin B2, 3.6 times more Vitamin B9 and 4.1 times more Vitamin K than Boiled and Mashed Hubbard Winter Squash.
• Both Mashed Hubbard Winter Squash and Canned Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Mashed Hubbard Winter Squash have insufficient amounts of Vitamin K
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled and Mashed Hubbard Winter Squash as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Mashed Hubbard Winter Squash vs Canned Kidney Beans:

• 1 kg of Canned All Types Kidney Beans contains 3.4 times more Calcium, 2.9 times more Copper, 4.2 times more Iron, 2.1 times more Magnesium, 1.3 times more Manganese, 6.4 times more Phosphorus, 59.2 times more Sodium and 4.6 times more Zinc than Boiled and Mashed Hubbard Winter Squash.
• Both Mashed Hubbard Winter Squash and Canned Kidney Beans contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Mashed Hubbard Winter Squash lack sufficient amounts of Calcium and Zinc
• Both Boiled and Mashed Hubbard Winter Squash as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Mashed Hubbard Winter Squash has 1.6 times more Sugars than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 2.8 times more Energy, 2.2 times more Carbohydrate, 1.5 times more Fiber and 3.5 times more Protein than Boiled and Mashed Hubbard Winter Squash.
• Both Mashed Hubbard Winter Squash and Canned Kidney Beans offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Mashed Hubbard Winter Squash provide inadequate amounts of Energy
• Both Boiled and Mashed Hubbard Winter Squash as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.