Comparing Nutrients in 14 ounces Canned Kidney Beans VS Cooked Enriched Pasta with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cooked Enriched Pasta with Salt	15%	5%	80%

Macro Nutrients

	Canned Kidney Beans	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Energy	11.5% 333kcal	21.5% 623kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	93% 121g	130g per day for Men 19-50 years
Sugars	10% 7.34g	3.07% 2.22g	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	0% 0g	0.16% 0.12g	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	% 0g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 0.36g	g per day for Men 19-50 years
Fiber	45% 17g	19% 7.14g	38g per day for Men 19-50 years
Protein	37% 20.7g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	15% 0.19mg	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	35.7% 143μg	72.4% 290μg	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	5.3% 4.76mg	0% 0mg	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	0.53% 0.079mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Calcium	13.5% 135mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	44% 0.4mg	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	58% 4.64mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	55.6% 1.28mg	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	51% 357mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	34.7% 520mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	8.37% 310g	6.66% 247g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cooked Enriched Pasta with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Cooked Enriched Pasta with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Cooked Enriched Pasta with Salt:

• 14 ounces of Canned Kidney Beans have 1.2 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin K than Cooked Enriched Pasta with Salt.
• While 14 oz of Cooked Enriched Pasta with Salt contain 2.4 times more Vitamin B1, 2.7 times more Vitamin B2, 4.1 times more Vitamin B3 and 2 times more Vitamin B9 than Canned All Types Kidney Beans.
• 14 ounces of Cooked Enriched Pasta with Salt have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Cooked Enriched Pasta with Salt have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Cooked Enriched Pasta with Salt:

• 14 ounces of Canned Kidney Beans have 4.9 times more Calcium, 1.4 times more Copper, 1.5 times more Magnesium, 1.6 times more Phosphorus, 5.4 times more Potassium, 2.3 times more Sodium and 1.3 times more Water than Cooked Enriched Pasta with Salt.
• While 14 oz of Cooked Enriched Pasta with Salt contain 1.9 times more Manganese and 29.3 times more Selenium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cooked Enriched Pasta with Salt contain similar levels of Iron and Zinc per 14 ounces.
• 14 ounces of Canned Kidney Beans lack sufficient amounts of Selenium
• 14 ounces of Cooked Enriched Pasta with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Kidney Beans have 3.4 times more Omega 3, 3.3 times more Sugars and 2.4 times more Fiber than Cooked Enriched Pasta with Salt.
• While 14 oz of Cooked Enriched Pasta with Salt contain 1.9 times more Energy and 2.1 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cooked Enriched Pasta with Salt offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Cooked Enriched Pasta with Salt provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Cooked Enriched Pasta with Salt provide inadequate amounts of Omega 6 in 14 ounces.