Comparing Nutrients in 1 pound Canned Red Kidney Beans with Liquids VS Cooked Enriched Pasta with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Cooked Enriched Pasta with Salt	15%	5%	80%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Energy	12.7% 367kcal	24.6% 712kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	7.87% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.3g	107% 139g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	3.5% 2.54g	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	0% 0g	0.19% 0.14g	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	% 0g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 0.41g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	104% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	48% 7.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	17% 0.22mg	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	26% 104μg	82.8% 331μg	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	4.03% 3.63mg	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	0.6% 0.091mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Calcium	13% 132mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	50.4% 0.45mg	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	71% 5.67mg	72.6% 5.8mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	63.5% 1.46mg	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	68.7% 481mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	5.87% 200mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	218% 120μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	39.6% 594mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	9.56% 354g	7.6% 282g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Cooked Enriched Pasta with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Red Kidney Beans with Liquids versus 1 lb of Cooked Enriched Pasta with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Red Kidney Beans with Liquids vs Cooked Enriched Pasta with Salt:

• 1 pound of Canned Red Kidney Beans with Liquids has 1.6 times more Vitamin B6 and more Vitamin K than Cooked Enriched Pasta with Salt.
• While 1 lb of Cooked Enriched Pasta with Salt contains 2.6 times more Vitamin B1, 2 times more Vitamin B2, 3.4 times more Vitamin B3 and 3.2 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cooked Enriched Pasta with Salt provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cooked Enriched Pasta with Salt have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Cooked Enriched Pasta with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Canned Red Kidney Beans with Liquids vs Cooked Enriched Pasta with Salt:

• 1 pound of Canned Red Kidney Beans with Liquids has 4.1 times more Calcium, 1.5 times more Copper, 1.7 times more Magnesium, 1.8 times more Phosphorus, 5.9 times more Potassium, 2 times more Sodium, 1.2 times more Zinc and 1.3 times more Water than Cooked Enriched Pasta with Salt.
• While 1 lb of Cooked Enriched Pasta with Salt contains 24 times more Selenium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cooked Enriched Pasta with Salt contain similar levels of Iron and Manganese per one pound.
• 1 pound of Cooked Enriched Pasta with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans with Liquids has 2.1 times more Omega 3, 3.3 times more Sugars and 2.4 times more Fiber than Cooked Enriched Pasta with Salt.
• While 1 lb of Cooked Enriched Pasta with Salt contains 1.9 times more Energy and 2.1 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Cooked Enriched Pasta with Salt offer comparable quantities of Protein per one pound.
• 1 pound of Cooked Enriched Pasta with Salt provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Cooked Enriched Pasta with Salt provide inadequate amounts of Omega 6 in one pound.