Comparing Nutrients in 300 calories Mashed Acorn Winter SquashVS Red Kidney Beans
Weight per 300 calories
Mashed Acorn Winter Squash
882g
Red Kidney Beans
89g
Raw Red Kidney Beans have 9.9 times more energy per unit of mass than Boiled and Mashed Acorn Winter Squash, which is high in comparison to other foods. Mashed Acorn Winter Squash having low energy density.
Discover which food has more nutrients per 300 calories - Mashed Acorn Winter Squash or Red Kidney Beans?
Mashed Acorn Winter Squash VS Red Kidney Beans Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Mashed Acorn Winter Squash or Red Kidney Beans?
Lets compare vitamin content per 300 calories of Mashed Acorn Winter Squash vs Red Kidney Beans:
300 calories of Mashed Acorn Winter Squash have more Vitamin A, 1.6 times more Vitamin B1, 2.5 times more Vitamin B3, 3.9 times more Vitamin B5, 2.9 times more Vitamin B6 and 14.3 times more Vitamin C than Red Kidney Beans.
While 300 kcal of Raw Red Kidney Beans contain 2.7 times more Vitamin B2 and 3.6 times more Vitamin B9 than Boiled and Mashed Acorn Winter Squash.
300 calories of Mashed Acorn Winter Squash have insufficient amounts of Vitamin B2
300 calories of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
Both Boiled and Mashed Acorn Winter Squash as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Mashed Acorn Winter Squash vs Red Kidney Beans:
300 calories of Mashed Acorn Winter Squash have 3.1 times more Calcium, 1.9 times more Magnesium, 1.3 times more Manganese, 1.9 times more Potassium, 1.2 times more Selenium and 75.7 times more Water than Red Kidney Beans.
While 300 kcal of Raw Red Kidney Beans contain 1.4 times more Copper, 1.5 times more Phosphorus and 2.6 times more Zinc than Boiled and Mashed Acorn Winter Squash.
Both Mashed Acorn Winter Squash and Red Kidney Beans contain similar levels of Iron per 300 calories.
300 calories of Red Kidney Beans lack sufficient amounts of Selenium
Comparison of macro-nutrients per 300 calories:
300 calories of Mashed Acorn Winter Squash have 1.4 times more Carbohydrate and 1.7 times more Fiber than Red Kidney Beans.
While 300 kcal of Raw Red Kidney Beans contain 1.6 times more Omega 3 and 3.4 times more Protein than Boiled and Mashed Acorn Winter Squash.
Both Mashed Acorn Winter Squash and Red Kidney Beans offer comparable quantities of Energy per 300 calories.
Both Boiled and Mashed Acorn Winter Squash as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.