Comparing Nutrients in 1 pound Dry Pasta VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Dry Pasta	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	58% 1683kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	7.06% 6.85g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	3.93% 1.26g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	16.7% 12g	11.6% 8.4g	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	0.69% 0.5g	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	% 0.54g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.18g	% 8.4g	g per day for Men 19-50 years
Fiber	38% 14.5g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	106% 59g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	28% 0.36mg	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	20.4% 81.6μg	26% 104μg	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	4.03% 3.63mg	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	3.33% 0.5mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	9.53% 95mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	74% 0.67mg	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	73.7% 5.9mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	181% 4.16mg	57.4% 1.3mg	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	122% 857mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	521% 287μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	1.2% 45g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Pasta VS Canned Red Kidney Beans with Liquids per 1 lb

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

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

• 1 pound of Dry Pasta has 3.4 times more Vitamin B3, 3.3 times more Vitamin B5 and 1.8 times more Vitamin B6 than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 1.3 times more Vitamin B9 and 41 times more Vitamin K than Dry Unenriched Pasta.
• Both Dry Pasta and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1 and Vitamin B2 per one pound.
• 1 pound of Dry Pasta have insufficient amounts of Vitamin K
• Both Dry Unenriched Pasta as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Dry Pasta vs Canned Red Kidney Beans with Liquids:

• 1 pound of Dry Pasta has 2 times more Copper, 1.8 times more Magnesium, 3.2 times more Manganese, 1.8 times more Phosphorus, 57.5 times more Selenium and 2.3 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 1.4 times more Calcium, 42.7 times more Sodium and 7.9 times more Water than Dry Unenriched Pasta.
• Both Dry Pasta and Canned Red Kidney Beans with Liquids contain similar levels of Iron and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Pasta has 4.6 times more Energy, 6.5 times more Omega 6, 5 times more Carbohydrate, 1.4 times more Sugars and 2.5 times more Protein than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 2.1 times more Omega 3 and 1.3 times more Fiber than Dry Unenriched Pasta.
• 1 pound of Dry Pasta provide inadequate amounts of Omega 3
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6