Comparing Nutrients in 1 pound Mashed Acorn Winter Squash VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Mashed Acorn Winter Squash	7%	2%	91%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Mashed Acorn Winter Squash	Canned Kidney Beans	Recommended Dietary Allowance
Energy	5.3% 154kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.4g	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	% 8.4g	g per day for Men 19-50 years
Fiber	31% 11.8g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	5.43% 3.04g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Mashed Acorn Winter Squash	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	20.7% 186μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.8% 0.036mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.37mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	26% 0.34mg	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	12.5% 50μg	41% 163μg	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	32.8% 29.5mg	6.05% 5.44mg	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	NA	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mashed Acorn Winter Squash	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	11.8% 118mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	68% 0.61mg	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	31.8% 2.54mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	28.8% 0.66mg	33% 0.76mg	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	17.5% 122mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	35% 1193mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	11% 407g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Mashed Acorn Winter Squash VS Canned Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Mashed Acorn Winter Squash vs Canned Kidney Beans:

• 1 pound of Mashed Acorn Winter Squash has 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 Kidney Beans.
• While 1 lb of Canned All Types Kidney Beans contains 6.4 times more Vitamin B2 and 3.3 times more Vitamin B9 than Boiled and Mashed Acorn Winter Squash.
• Both Mashed Acorn Winter Squash and Canned Kidney Beans provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Mashed Acorn Winter Squash have insufficient amounts of Vitamin B2
• 1 pound of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled and Mashed Acorn Winter Squash as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Mashed Acorn Winter Squash vs Canned Kidney Beans:

• 1 lb of Canned All Types Kidney Beans contains 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 Boiled and Mashed Acorn Winter Squash.
• Both Mashed Acorn Winter Squash and Canned Kidney Beans contain similar levels of Magnesium, Manganese, Potassium and Water per one pound.
• 1 pound of Mashed Acorn Winter Squash lack sufficient amounts of Zinc
• Both Boiled and Mashed Acorn Winter Squash as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned All Types Kidney Beans contains 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 Boiled and Mashed Acorn Winter Squash.
• 1 pound of Mashed Acorn Winter Squash provide inadequate amounts of Energy, Omega 3 and Protein
• Both Boiled and Mashed Acorn Winter Squash as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in one pound.