Comparing Nutrients in 1 pound Cooked Corn And Rice Pasta VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Corn And Rice Pasta	7%	5%	88%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked Corn And Rice Pasta	Canned Kidney Beans	Recommended Dietary Allowance
Energy	28% 812kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	4.68% 4.54g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	0% 0g	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% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.4g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	26% 14.5g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Corn And Rice Pasta	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	2% 18μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.6% 0.36mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	26% 0.34mg	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	4.54% 18μg	41% 163μg	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	6.05% 5.44mg	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% 0mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Corn And Rice Pasta	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	68% 0.61mg	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	12.5% 1mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.43mg	33% 0.76mg	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	21.4% 150mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	7.07% 262g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Corn And Rice Pasta vs Canned Kidney Beans:

• Cooked Gluten-free Pasta from Corn And Rice Flour has 1.5 times more Vitamin B2 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Vitamin B1, 1.7 times more Vitamin B3, 2 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin C and more Vitamin K than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Cooked Gluten-free Pasta from Corn And Rice Flour and Canned All Types Kidney Beans have similar amounts of Vitamin B5 per 1 lb.
• Both Cooked Gluten-free Pasta from Corn And Rice Flour as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Cooked Corn And Rice Pasta vs Canned Kidney Beans:

• Cooked Gluten-free Pasta from Corn And Rice Flour has 2.4 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 17 times more Calcium, 6.8 times more Copper, 5.3 times more Iron, 2.5 times more Magnesium, 1.8 times more Manganese, 2.7 times more Phosphorus, 9.9 times more Potassium, 74 times more Sodium, 1.7 times more Zinc and 1.4 times more Water than Cooked Gluten-free Pasta from Corn And Rice Flour.

Comparison of macro-nutrients per 1 pound:

• Cooked Gluten-free Pasta from Corn And Rice Flour has 2.1 times more Energy, 1.7 times more Fat, 3 times more Omega 6 and 2.6 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6.3 times more Omega 3, more Sugars, 3.1 times more Fiber and 1.6 times more Protein than Cooked Gluten-free Pasta from Corn And Rice Flour.
• Both Cooked Gluten-free Pasta from Corn And Rice Flour as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.