Comparing Nutrients in 1 pound Boiled Kidney Beans VS Spaghetti, protein-fortified, dry, enriched (n x 6.25)

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Spaghetti, protein-fortified, dry, enriched (n x 6.25)	24%	5%	71%

Macro Nutrients

	Boiled Kidney Beans	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	20% 576kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	4.65% 1.5g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	24% 4.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	229% 298g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	76.4% 29g	28.6% 11g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	176% 99g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	449% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	166% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	217% 34.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	62% 0.81mg	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	147% 590μg	315% 1261μg	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	6.05% 5.44mg	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	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	16% 159mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	140% 1.26mg	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	126% 10mg	235% 19mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	179% 4.13mg	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	89.4% 626mg	106% 739mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	27% 912mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	74% 8.1mg	11mg per day for Men 19-50 years
Water	8.2% 304g	1.13% 42g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• Boiled All Types Kidney Beans have more Vitamin C than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 7.4 times more Vitamin B1, 8.2 times more Vitamin B2, 13.2 times more Vitamin B3, 3.1 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Spaghetti, protein-fortified, dry, enriched (n x 6.25):

• Boiled All Types Kidney Beans have 2 times more Potassium and 7.3 times more Water than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 1.3 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 2.1 times more Manganese and 1.8 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Spaghetti, protein-fortified, dry, enriched (n x 6.25) have similar amounts of Calcium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 1.8 times more Omega 3 and 2.7 times more Fiber than Spaghetti, protein-fortified, dry, enriched (n x 6.25).
• While Spaghetti, protein-fortified, dry, enriched (n x 6.25) contains 2.9 times more Energy, 4.5 times more Fat, 4.5 times more Saturated Fat, 8.3 times more Omega 6, 2.9 times more Carbohydrate and 2.5 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Spaghetti, protein-fortified, dry, enriched (n x 6.25) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.