Nutrient Comparison: Mashed Acorn Winter Squash VS Canned Kidney Beans per 7 oz
Compare the macro and micronutrient content in 7 oz of Mashed Acorn Winter Squash versus 7 oz of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 7 ounces of Mashed Acorn Winter Squash vs Canned Kidney Beans:
- 7 ounces of Mashed Acorn Winter Squash have 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 7 oz of Canned All Types Kidney Beans contain 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 seven ounces.
- 7 ounces of Mashed Acorn Winter Squash have insufficient amounts of Vitamin B2
- 7 ounces 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 seven ounces.
Comparing minerals per 7 ounces for Mashed Acorn Winter Squash vs Canned Kidney Beans:
- 7 oz of Canned All Types Kidney Beans contain 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 seven ounces.
- 7 ounces 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 seven ounces.
Comparison of macro-nutrients per 7 ounces:
- 7 oz of Canned All Types Kidney Beans contain 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.
- 7 ounces 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 seven ounces.