Comparing Nutrients in 1 kilogram 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	114% 3300kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	16% 15.7g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	7.06% 2.26g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	46.3% 0.74g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	460% 598g	575% 748g	130g per day for Men 19-50 years
Sugars	NA	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	655% 249g	279% 106g	38g per day for Men 19-50 years
Protein	435% 244g	238% 134g	56g per day for Men 19-50 years

Vitamins

	California Red 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	441% 5.3mg	311% 3.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	284% 45.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	242% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1263% 1515μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	195% 1950mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	414% 1740mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	474% 3320mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	111% 3760mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	1155% 635μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	251% 27.6mg	11mg per day for Men 19-50 years
Water	3.18% 118g	2.25% 83.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw California Red 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 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Raw California Red Kidney Beans as well as Dry Spinach Spaghetti have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.