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

Macros Ratio

	Protein	Fat	Carbs
Cooked Vegetable Macaroni	14%	1%	85%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Vegetable Macaroni	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	44% 1280kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	205% 266g	175% 228g	130g per day for Men 19-50 years
Sugars	16% 11.5g	4.4% 3.2g	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	195% 74g	38g per day for Men 19-50 years
Protein	81% 45.3g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Vegetable Macaroni	Boiled 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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Vegetable Macaroni	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 110mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	429% 9.86mg	207% 4.77mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	360% 198μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	18.5% 684g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Vegetable Macaroni VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Vegetable Macaroni versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Cooked Vegetable Macaroni has 1.9 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.4 times more Vitamin B1, 5 times more Vitamin B6, 2 times more Vitamin B9 and 28 times more Vitamin K than Cooked Enriched Vegetable Macaroni.
• Both Cooked Vegetable Macaroni and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cooked Vegetable Macaroni have insufficient amounts of Vitamin B6 and Vitamin K
• Both Cooked Enriched Vegetable Macaroni as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Cooked Vegetable Macaroni has 2.1 times more Manganese and 16.5 times more Selenium than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.5 times more Calcium, 2.6 times more Copper, 6 times more Iron, 2.4 times more Magnesium, 2.8 times more Phosphorus, 13 times more Potassium and 2.4 times more Zinc than Cooked Enriched Vegetable Macaroni.
• 1 kilogram of Cooked Vegetable Macaroni lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Red Kidney Beans contains 33.6 times more Omega 3, 1.7 times more Fiber and 1.9 times more Protein than Cooked Enriched Vegetable Macaroni.
• Both Cooked Vegetable Macaroni and Boiled Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Cooked Vegetable Macaroni provide inadequate amounts of Omega 3
• Both Cooked Enriched Vegetable Macaroni as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.