Comparing Nutrients in 14 ounces California Red Kidney Beans VS Spaghetti, protein-fortified, dry, enriched (n x 6.25)

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%

Macro Nutrients

	California Red Kidney Beans	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	45% 1310kcal	51% 1484kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	9.12% 8.85g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	4.07% 1.3g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	21% 3.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	200% 261g	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	260% 99g	25% 9.53g	38g per day for Men 19-50 years
Protein	173% 97g	154% 86.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	393% 4.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	190% 30.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	54.3% 0.71mg	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	391% 1564μg	276% 1103μg	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	20% 18mg	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	NA	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

	California Red Kidney Beans	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	77.4% 774mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	123% 1.1mg	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	464% 37mg	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	157% 3.6mg	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	230% 1607mg	92% 647mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	64.6% 7.1mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.99% 36.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• Raw California Red Kidney Beans have 2.2 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 2.2 times more Vitamin B1, 2.2 times more Vitamin B2 and 3.7 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Spaghetti, protein-fortified, dry, enriched (n x 6.25) have similar amounts of Vitamin B5 per 14 oz.
• Both Raw California Red Kidney Beans as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• Raw California Red Kidney Beans have 5 times more Calcium, 4 times more Copper, 2.3 times more Iron, 2.5 times more Magnesium, 2.5 times more Phosphorus, 7.4 times more Potassium and 1.4 times more Zinc than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• Both Raw California Red Kidney Beans and Spaghetti, protein-fortified, dry, enriched (n x 6.25) have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 10.4 times more Fiber than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 8.9 times more Fat, 9.1 times more Saturated Fat and 16.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Spaghetti, protein-fortified, dry, enriched (n x 6.25) have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 14 oz.
• Both Raw California Red Kidney Beans as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.