Comparing Nutrients in 1 pound California Red Kidney Beans VS Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Spinach Spaghetti	15%	4%	81%

Macro Nutrients

	California Red Kidney Beans	Spinach Spaghetti	Recommended Dietary Allowance
Energy	51.6% 1497kcal	58% 1687kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	7.34% 7.12g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	261% 339g	130g per day for Men 19-50 years
Sugars	NA	17% 12.3g	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	127% 48g	38g per day for Men 19-50 years
Protein	197% 111g	108% 60.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	68.4% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	113% 1.47mg	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	54.4% 218μg	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	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	573% 687μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	88.5% 885mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	251% 2.26mg	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	530% 42.4mg	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	188% 789mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	522% 12mg	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	215% 1506mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	50% 1706mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	524% 288μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.02% 38g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Spinach Spaghetti :

• Raw California Red Kidney Beans have 1.4 times more Vitamin B1, 1.2 times more Vitamin B6, 8.2 times more Vitamin B9 and more Vitamin C than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains more Vitamin A, 2.2 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dry Spinach Spaghetti have similar amounts of Vitamin B2 per 1 lb.
• Both Raw California Red Kidney Beans as well as Dry Spinach Spaghetti have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for California Red Kidney Beans vs Spinach Spaghetti :

• Raw California Red Kidney Beans have 3.4 times more Calcium, 2.2 times more Copper, 4.4 times more Iron, 1.2 times more Phosphorus and 4 times more Potassium than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 2.6 times more Manganese, 19.8 times more Selenium and 3.3 times more Sodium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dry Spinach Spaghetti have similar amounts of Magnesium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 2.3 times more Fiber and 1.8 times more Protein than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 6.3 times more Fat, 10.5 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dry Spinach Spaghetti have similar amounts of Energy and Omega 3 per 1 lb.
• Both Raw California Red Kidney Beans as well as Dry Spinach Spaghetti have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.