Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Spinach Spaghetti	15%	4%	81%

Macro Nutrients

	Canned Kidney Beans	Spinach Spaghetti	Recommended Dietary Allowance
Energy	29% 840kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	16% 15.7g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	7.06% 2.26g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	46.3% 0.74g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	33.3% 5.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	575% 748g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	37.5% 27g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	279% 106g	38g per day for Men 19-50 years
Protein	93% 52.2g	238% 134g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	NA	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	311% 3.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	284% 45.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	242% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	248% 3.23mg	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	120% 480μg	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	13.3% 12mg	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	1.33% 0.2mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	1263% 1515μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	34% 340mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	554% 5mg	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	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	414% 1740mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	1150% 26.5mg	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	129% 900mg	474% 3320mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	111% 3760mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	1155% 635μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	251% 27.6mg	11mg per day for Men 19-50 years
Water	21% 780g	2.25% 83.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Spinach Spaghetti :

• Canned All Types Kidney Beans have more Vitamin C than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 3.2 times more Vitamin B1, 3.8 times more Vitamin B2, 11.1 times more Vitamin B3, 8.8 times more Vitamin B5, 4.4 times more Vitamin B6, 1.3 times more Vitamin B9, 37 times more Vitamin E and 37 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Dry Spinach Spaghetti have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Spinach Spaghetti :

• Canned All Types Kidney Beans have 8.2 times more Sodium and 9.4 times more Water than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 1.7 times more Calcium, 3.7 times more Copper, 1.8 times more Iron, 6.4 times more Magnesium, 15.7 times more Manganese, 3.7 times more Phosphorus, 1.6 times more Potassium, 70.6 times more Selenium and 6 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Dry Spinach Spaghetti contains 4.4 times more Energy, 2.6 times more Fat, 5.3 times more Omega 6, 5.2 times more Carbohydrate, 1.5 times more Sugars, 2.5 times more Fiber and 2.6 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Dry Spinach Spaghetti have similar amounts of Omega 3 per 1 kg.
• Both Canned All Types Kidney Beans as well as Dry Spinach Spaghetti have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.