Lets compare vitamin content per 100 grams of Mashed Acorn Winter Squash vs California Red Kidney Beans:
Boiled and Mashed Acorn Winter Squash has more Vitamin A and 1.4 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 5.3 times more Vitamin B1, 27.4 times more Vitamin B2, 3.9 times more Vitamin B3, 2.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 35.8 times more Vitamin B9 than Boiled and Mashed Acorn Winter Squash.
Both Boiled and Mashed Acorn Winter Squash as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Mashed Acorn Winter Squash vs California Red Kidney Beans:
Boiled and Mashed Acorn Winter Squash has 7.6 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 7.5 times more Calcium, 21.2 times more Copper, 16.7 times more Iron, 6.2 times more Magnesium, 6.8 times more Manganese, 15 times more Phosphorus, 5.7 times more Potassium, 8 times more Selenium and 23.2 times more Zinc than Boiled and Mashed Acorn Winter Squash.
Comparison of macro-nutrients per 100 grams:
Raw California Red Kidney Beans contain 9.7 times more Energy, 3.8 times more Omega 3, 6.8 times more Carbohydrate, 9.6 times more Fiber and 36.4 times more Protein than Boiled and Mashed Acorn Winter Squash.
Both Boiled and Mashed Acorn Winter Squash as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.