Comparing Nutrients in 1 kilogram Cooked Vegetable Macaroni VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Vegetable Macaroni	14%	1%	85%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Vegetable Macaroni	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	44% 1280kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	205% 266g	172% 224g	130g per day for Men 19-50 years
Sugars	16% 11.5g	NA	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	113% 43g	245% 93g	38g per day for Men 19-50 years
Protein	81% 45.3g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Cooked Vegetable Macaroni	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	80% 1.04mg	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	163% 650μg	185% 740μg	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	13.3% 12mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Vegetable Macaroni	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 110mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	321% 2.9mg	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	61.3% 4.9mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	429% 9.86mg	138% 3.18mg	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	71.4% 500mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	360% 198μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	18.5% 684g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Vegetable Macaroni vs Boiled California Red Kidney Beans:

• Cooked Enriched Vegetable Macaroni has 2 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4.3 times more Vitamin B6 and more Vitamin C than Cooked Enriched Vegetable Macaroni.
• Both Cooked Enriched Vegetable Macaroni and Boiled California Red Kidney Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 1 kg.
• Both Cooked Enriched Vegetable Macaroni as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Vegetable Macaroni vs Boiled California Red Kidney Beans:

• Cooked Enriched Vegetable Macaroni has 3.1 times more Manganese and 16.5 times more Selenium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 6 times more Calcium, 3.1 times more Copper, 6.1 times more Iron, 2.5 times more Magnesium, 2.7 times more Phosphorus, 13.5 times more Potassium and 2 times more Zinc than Cooked Enriched Vegetable Macaroni.
• Both Cooked Enriched Vegetable Macaroni and Boiled California Red Kidney Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled California Red Kidney Beans contain 6.4 times more Omega 3, 2.2 times more Fiber and 2 times more Protein than Cooked Enriched Vegetable Macaroni.
• Both Cooked Enriched Vegetable Macaroni and Boiled California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Cooked Enriched Vegetable Macaroni as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.