Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Spinach Spaghetti	15%	4%	81%

Macro Nutrients

	Boiled Kidney Beans	Spinach Spaghetti	Recommended Dietary Allowance
Energy	43.8% 1270kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	16% 15.7g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	7.06% 2.26g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	46.3% 0.74g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	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	175% 228g	575% 748g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	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	168% 64g	279% 106g	38g per day for Men 19-50 years
Protein	155% 86.7g	238% 134g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	311% 3.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	284% 45.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	242% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	1263% 1515μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	35% 350mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	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	278% 22mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	414% 1740mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	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	197% 1380mg	474% 3320mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	111% 3760mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	1155% 635μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	251% 27.6mg	11mg per day for Men 19-50 years
Water	18% 669g	2.25% 83.4g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 2.7 times more Vitamin B9 and more Vitamin C than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains more Vitamin A, 2.3 times more Vitamin B1, 3.4 times more Vitamin B2, 7.9 times more Vitamin B3, 5.5 times more Vitamin B5, 2.7 times more Vitamin B6, 24.7 times more Vitamin E and 18 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled 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 Boiled Kidney Beans vs Spinach Spaghetti :

• Boiled All Types Kidney Beans have 8 times more Water than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 1.7 times more Calcium, 2.3 times more Copper, 4.1 times more Magnesium, 6.2 times more Manganese, 2.4 times more Phosphorus, 57.7 times more Selenium, 36 times more Sodium and 2.8 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry Spinach Spaghetti have similar amounts of Iron and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2.3 times more Omega 3 than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 2.9 times more Energy, 3.1 times more Fat, 5.2 times more Omega 6, 3.3 times more Carbohydrate, 8.5 times more Sugars, 1.7 times more Fiber and 1.5 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Dry Spinach Spaghetti have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.