Comparing Nutrients in 14 ounces Cooked Vegetable Macaroni VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Vegetable Macaroni	14%	1%	85%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked Vegetable Macaroni	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.5% 508kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.2% 106g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	6.3% 4.56g	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	45% 17g	45% 17g	38g per day for Men 19-50 years
Protein	32% 18g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Vegetable Macaroni	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	22.6% 0.29mg	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	64.5% 258μg	35.7% 143μg	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	0% 0mg	5.3% 4.76mg	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	5.56% 0.83mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Vegetable Macaroni	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	59.5% 0.54mg	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	24.3% 1.94mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	29% 0.67mg	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	28.3% 198mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	143% 78.6μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	7.33% 271g	8.37% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Vegetable Macaroni VS Canned Kidney Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Cooked Vegetable Macaroni vs Canned Kidney Beans:

• 14 ounces of Cooked Vegetable Macaroni have 2.6 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.8 times more Vitamin B9 than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 3.1 times more Vitamin B6 and 13.7 times more Vitamin K than Cooked Enriched Vegetable Macaroni.
• Both Cooked Vegetable Macaroni and Canned Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per 14 ounces.
• 14 ounces of Cooked Vegetable Macaroni have insufficient amounts of Vitamin B6 and Vitamin K
• Both Cooked Enriched Vegetable Macaroni as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Cooked Vegetable Macaroni vs Canned Kidney Beans:

• 14 ounces of Cooked Vegetable Macaroni have 5.9 times more Manganese and 22 times more Selenium than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 3.1 times more Calcium, 1.5 times more Copper, 2.4 times more Iron, 1.4 times more Magnesium, 1.8 times more Phosphorus, 7.6 times more Potassium and 49.3 times more Sodium than Cooked Enriched Vegetable Macaroni.
• Both Cooked Vegetable Macaroni and Canned Kidney Beans contain similar levels of Zinc per 14 ounces.
• 14 ounces of Cooked Vegetable Macaroni lack sufficient amounts of Calcium and Potassium
• 14 ounces of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Vegetable Macaroni have 1.5 times more Energy and 1.8 times more Carbohydrate than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 16.4 times more Omega 3 and 1.6 times more Sugars than Cooked Enriched Vegetable Macaroni.
• Both Cooked Vegetable Macaroni and Canned Kidney Beans offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Cooked Vegetable Macaroni provide inadequate amounts of Omega 3
• Both Cooked Enriched Vegetable Macaroni as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.