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

Macros Ratio

	Protein	Fat	Carbs
Cooked Vegetable Macaroni	14%	1%	85%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cooked Vegetable Macaroni	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	44% 1280kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	205% 266g	168% 219g	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	169% 95g	56g per day for Men 19-50 years

Vitamins

	Cooked Vegetable Macaroni	Boiled Royal 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	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	34.5% 5.5mg	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 Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 110mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	291% 2.62mg	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	346% 27.7mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	429% 9.86mg	111% 2.55mg	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	111% 3780mg	3400mg per day for Men 19-50 years
Selenium	360% 198μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	82% 9mg	11mg per day for Men 19-50 years
Water	18.5% 684g	18% 670g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cooked Vegetable Macaroni versus 1 kg of Boiled Royal 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 Royal 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 Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 4.3 times more Vitamin B6 than Cooked Enriched Vegetable Macaroni.
• Both Cooked Vegetable Macaroni and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Cooked Vegetable Macaroni have insufficient amounts of Vitamin B6
• Both Cooked Enriched Vegetable Macaroni as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Vegetable Macaroni has 3.9 times more Manganese and 16.5 times more Selenium than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 4 times more Calcium, 2.8 times more Copper, 5.7 times more Iron, 2.2 times more Magnesium, 2.8 times more Phosphorus, 12.2 times more Potassium and 2 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 kilogram of Cooked Vegetable Macaroni has 1.2 times more Carbohydrate than Boiled Royal Red Kidney Beans.
• While 1 kg of Boiled Royal Red Kidney Beans contains 11.4 times more Omega 3, 2.2 times more Fiber and 2.1 times more Protein than Cooked Enriched Vegetable Macaroni.
• Both Cooked Vegetable Macaroni and Boiled Royal Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Cooked Vegetable Macaroni provide inadequate amounts of Omega 3
• Both Cooked Enriched Vegetable Macaroni as well as Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.