Comparing Nutrients in 1 kilogram Canned Kidney Beans VS 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Canned Kidney Beans	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	29% 840kcal	124% 3610kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	26.3% 25.5g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	10% 3.24g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	564% 733g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	30.3% 22g	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	2.76% 2g	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	% 2g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 4g	g per day for Men 19-50 years
Fiber	113% 43g	297% 113g	38g per day for Men 19-50 years
Protein	93% 52.2g	236% 132g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	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	97% 1.16mg	458% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	241% 3.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	539% 86.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	140% 7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	185% 2.4mg	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	90% 360μg	285% 1140μg	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	13.3% 12mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	34% 340mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	433% 3.9mg	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	146% 11.7mg	426% 34mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	224% 940mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	917% 21mg	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	129% 900mg	360% 2520mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	94% 3180mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	1396% 768μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	200% 22mg	11mg per day for Men 19-50 years
Water	21% 780g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS 51% Whole Wheat Pasta with Enriched Semolina per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of 51% Whole Wheat Pasta with Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs 51% Whole Wheat Pasta with Enriched Semolina:

• 1 kilogram of Canned Kidney Beans has 4.6 times more Vitamin K than 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 kg of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 4.7 times more Vitamin B1, 6.1 times more Vitamin B2, 21 times more Vitamin B3, 5.1 times more Vitamin B5, 3.2 times more Vitamin B6 and 3.2 times more Vitamin B9 than Canned All Types Kidney Beans.
• 1 kilogram of 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

Comparing minerals per 1 kilogram for Canned Kidney Beans vs 51% Whole Wheat Pasta with Enriched Semolina:

• 1 kilogram of Canned Kidney Beans has 1.4 times more Calcium, 24.7 times more Sodium and 8.5 times more Water than 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 kg of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 2.9 times more Copper, 2.9 times more Iron, 3.5 times more Magnesium, 12.6 times more Manganese, 2.8 times more Phosphorus, 1.3 times more Potassium, 85.3 times more Selenium and 4.8 times more Zinc than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 1.5 times more Omega 3 than 51% Whole Wheat Pasta with Enriched Semolina.
• While 1 kg of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 4.3 times more Energy, 4.3 times more Fat, 7.5 times more Omega 6, 5.1 times more Carbohydrate, 2.6 times more Fiber and 2.5 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6