Comparing Nutrients in 14 ounces Canned Kidney Beans VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Canned Kidney Beans	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	11.5% 333kcal	21.4% 619kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	6.06% 5.87g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	NA	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	94% 123g	130g per day for Men 19-50 years
Sugars	10% 7.34g	3.56% 2.58g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 0.4g	g per day for Men 19-50 years
Fiber	45% 17g	47% 18g	38g per day for Men 19-50 years
Protein	37% 20.7g	40% 22.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	66% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	20% 0.26mg	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	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	13.5% 135mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	79.4% 0.71mg	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	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	170% 3.9mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	222% 122μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	8.37% 310g	6.6% 244g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cooked 51% Whole Wheat Pasta with Enriched Semolina per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Cooked 51% Whole Wheat Pasta with Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 14 ounces of Canned Kidney Beans have 20.5 times more Vitamin K than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.7 times more Vitamin B1, 2.6 times more Vitamin B2, 6.5 times more Vitamin B3 and 1.9 times more Vitamin B5 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cooked 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

Comparing minerals per 14 ounces for Canned Kidney Beans vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 14 ounces of Canned Kidney Beans have 3.1 times more Calcium, 3.3 times more Potassium, 74 times more Sodium and 1.3 times more Water than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.3 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 5.9 times more Manganese, 34.1 times more Selenium and 2.2 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cooked 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Canned Kidney Beans lack sufficient amounts of Selenium
• 14 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Kidney Beans have 2.8 times more Sugars than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.9 times more Energy and 2.1 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cooked 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Fiber and Protein per 14 ounces.