Comparing Nutrients in 1 kilogram Dry Enriched Vegetable Macaroni VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dry Enriched Vegetable Macaroni	15%	3%	82%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Dry Enriched Vegetable Macaroni	Canned Kidney Beans	Recommended Dietary Allowance
Energy	127% 3670kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	22% 3.76g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	576% 749g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	113% 43g	113% 43g	38g per day for Men 19-50 years
Protein	235% 131g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Dry Enriched Vegetable Macaroni	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	860% 10.3mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	404% 5.25mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	458% 73.3mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	57% 0.74mg	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	695% 2780μg	90% 360μg	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	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Enriched Vegetable Macaroni	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	34% 340mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	150% 1.35mg	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	535% 42.8mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	1672% 38.5mg	73% 1.68mg	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	166% 1160mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	84% 2850mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	28.7% 430mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	2.67% 99g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dry Enriched Vegetable Macaroni vs Canned Kidney Beans:

• Dry Enriched Vegetable Macaroni has 8.9 times more Vitamin B1, 10.3 times more Vitamin B2, 17.8 times more Vitamin B3, 5.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 7.7 times more Vitamin B9 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C than Dry Enriched Vegetable Macaroni.
• Both Dry Enriched Vegetable Macaroni as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dry Enriched Vegetable Macaroni vs Canned Kidney Beans:

• Dry Enriched Vegetable Macaroni has 1.5 times more Copper, 3.7 times more Iron, 1.7 times more Magnesium, 22.9 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Potassium and 1.7 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6.9 times more Sodium and 7.9 times more Water than Dry Enriched Vegetable Macaroni.
• Both Dry Enriched Vegetable Macaroni and Canned All Types Kidney Beans have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Enriched Vegetable Macaroni has 4.4 times more Energy, 1.7 times more Fat, 3.5 times more Omega 6, 5.2 times more Carbohydrate and 2.5 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Omega 3 than Dry Enriched Vegetable Macaroni.
• Both Dry Enriched Vegetable Macaroni and Canned All Types Kidney Beans have similar amounts of Fiber per 1 kg.
• Both Dry Enriched Vegetable Macaroni as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.