Comparing Nutrients in 1 pound California Red Kidney Beans VS Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Enriched Semolina	14%	3%	83%

Macro Nutrients

	California Red Kidney Beans	Enriched Semolina	Recommended Dietary Allowance
Energy	51.6% 1497kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	254% 330g	130g per day for Men 19-50 years
Sugars	NA	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	297% 113g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	197% 111g	103% 57.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	307% 3.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	199% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	170% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	52.6% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	36% 0.47mg	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	447% 1787μg	208% 830μg	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	22.7% 20.4mg	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	NA	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Enriched Semolina	Recommended Dietary Allowance
Calcium	88.5% 885mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	95% 0.86mg	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	530% 42.4mg	247% 19.8mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	122% 2.8mg	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	262% 1837mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	737% 406μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.55% 57.5g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Enriched Semolina per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Enriched Semolina:

• 1 pound of California Red Kidney Beans has 1.3 times more Vitamin B5, 3.9 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Enriched Semolina.
• While 1 lb of Enriched Semolina contains 1.5 times more Vitamin B1, 2.6 times more Vitamin B2 and 2.9 times more Vitamin B3 than Raw California Red Kidney Beans.
• 1 pound of Enriched Semolina have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Enriched Semolina have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Enriched Semolina:

• 1 pound of California Red Kidney Beans has 11.5 times more Calcium, 5.8 times more Copper, 2.1 times more Iron, 3.4 times more Magnesium, 1.6 times more Manganese, 3 times more Phosphorus, 8 times more Potassium and 2.4 times more Zinc than Enriched Semolina.
• While 1 lb of Enriched Semolina contains 27.9 times more Selenium than Raw California Red Kidney Beans.
• 1 pound of Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 2.3 times more Omega 3, 6.4 times more Fiber and 1.9 times more Protein than Enriched Semolina.
• While 1 lb of Enriched Semolina contains 7.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Enriched Semolina offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6