Comparing Nutrients in 14 ounces California Red Kidney Beans VS Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Spinach Spaghetti	15%	4%	81%

Macro Nutrients

	California Red Kidney Beans	Spinach Spaghetti	Recommended Dietary Allowance
Energy	45% 1310kcal	51% 1476kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	6.42% 6.23g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	13.2% 2.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	228% 297g	130g per day for Men 19-50 years
Sugars	NA	15% 10.8g	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	111% 42g	38g per day for Men 19-50 years
Protein	173% 97g	95% 53g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	123% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	99% 1.3mg	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	47.6% 191μg	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	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	501% 601μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	77.4% 774mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	220% 2mg	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	106% 8.45mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	164% 691mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	456% 10.5mg	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	188% 1318mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	44% 1492mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	458% 252μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	100% 11mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.89% 33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Spinach Spaghetti :

• Raw California Red Kidney Beans have 1.4 times more Vitamin B1, 1.2 times more Vitamin B6, 8.2 times more Vitamin B9 and more Vitamin C than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains more Vitamin A, 2.2 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dry Spinach Spaghetti have similar amounts of Vitamin B2 per 14 oz.
• Both Raw California Red Kidney Beans as well as Dry Spinach Spaghetti have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Spinach Spaghetti :

• Raw California Red Kidney Beans have 3.4 times more Calcium, 2.2 times more Copper, 4.4 times more Iron, 1.2 times more Phosphorus and 4 times more Potassium than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 2.6 times more Manganese, 19.8 times more Selenium and 3.3 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dry Spinach Spaghetti have similar amounts of Magnesium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 2.3 times more Fiber and 1.8 times more Protein than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 6.3 times more Fat, 10.5 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dry Spinach Spaghetti have similar amounts of Energy and Omega 3 per 14 oz.
• Both Raw California Red Kidney Beans as well as Dry Spinach Spaghetti have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.