Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Enriched Semolina	14%	3%	83%

Macro Nutrients

	Boiled California Red Kidney Beans	Enriched Semolina	Recommended Dietary Allowance
Energy	17% 492kcal	49.3% 1429kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	9.18% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	9.18% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	222% 289g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	97% 37g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	90% 50.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	268% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	174% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	149% 23.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	31.4% 0.41mg	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	73.4% 294μg	182% 726μg	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	NA	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Enriched Semolina	Recommended Dietary Allowance
Calcium	26% 262mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	83.3% 0.75mg	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	148% 12mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	107% 2.46mg	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	77.7% 544mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	7.18% 266g	1.36% 50.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Enriched Semolina per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Enriched Semolina:

• 14 oz of Enriched Semolina contain 6.3 times more Vitamin B1, 9.2 times more Vitamin B2, 11.1 times more Vitamin B3, 2.6 times more Vitamin B5 and 2.5 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Enriched Semolina provide similar amounts of Vitamin B6 per 14 ounces.
• Both Boiled California Red Kidney Beans as well as Enriched Semolina have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Enriched Semolina:

• 14 ounces of Boiled California Red Kidney Beans have 3.9 times more Calcium, 1.5 times more Copper and 2.3 times more Potassium than Enriched Semolina.
• While 14 oz of Enriched Semolina contain 1.5 times more Iron, 1.9 times more Manganese and 74.5 times more Selenium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Enriched Semolina contain similar levels of Magnesium, Phosphorus and Zinc per 14 ounces.
• 14 ounces of Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 2.4 times more Fiber than Enriched Semolina.
• While 14 oz of Enriched Semolina contain 2.9 times more Energy, 19.7 times more Omega 6, 3.2 times more Carbohydrate and 1.4 times more Protein than Boiled California Red Kidney Beans.
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6