Comparing Nutrients in 300 calories Dry Pasta VS Canned Red Kidney Beans with Liquids

Weight per 300 calories

• Dry Pasta: 81g
• Canned Red Kidney Beans with Liquids: 370g

Dry Pasta has 4.6 times more energy per 100g than Canned Red Kidney Beans with Liquids. It has high energy density when compared to other foods. Canned Red Kidney Beans Solids and Liquids having average energy density.

Discover which food has more nutrients per 300 calories - Dry Pasta or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.4g	42.3% 55g	130g per day for Men 19-50 years
Sugars	2.98% 2.16g	9.45% 6.85g	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	0.12% 0.089g	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	% 0.097g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.39g	% 6.85g	g per day for Men 19-50 years
Fiber	6.8% 2.6g	42% 16g	38g per day for Men 19-50 years
Protein	19% 10.5g	34.5% 19.3g	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	6.06% 0.073mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.73% 0.049mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.6% 1.37mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.97% 0.35mg	9.63% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.83% 0.11mg	22.8% 0.3mg	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	3.64% 14.6μg	21.3% 85μg	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	3.3% 2.96mg	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	0.59% 0.089mg	0.49% 0.074mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.067% 0.081μg	12.7% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	1.7% 17mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	60.5% 0.54mg	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	13% 1.05mg	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	32.2% 0.74mg	47% 1.08mg	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	22% 153mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	28.3% 963mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	7.4% 4.07μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.85mg	63.2% 948mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.22% 8g	7.8% 289g	3700g per day for Men 19-50 years

Dry Pasta VS Canned Red Kidney Beans With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dry Pasta or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 300 calories of Dry Pasta vs Canned Red Kidney Beans with Liquids:

• 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 5.4 times more Vitamin B1, 5.1 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 2.6 times more Vitamin B6, 5.9 times more Vitamin B9 and 187.8 times more Vitamin K than Dry Unenriched Pasta.
• 300 calories of Dry Pasta have insufficient amounts of Vitamin B2, Vitamin B9 and 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 300 calories.

Comparing minerals per 300 calories for Dry Pasta vs Canned Red Kidney Beans with Liquids:

• 300 calories of Dry Pasta have 12.5 times more Selenium than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 6.3 times more Calcium, 2.3 times more Copper, 4.4 times more Iron, 2.6 times more Magnesium, 1.5 times more Manganese, 2.6 times more Phosphorus, 5.3 times more Potassium, 195.4 times more Sodium, 2 times more Zinc and 36.1 times more Water than Dry Unenriched Pasta.
• 300 calories of Dry Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 9.7 times more Omega 3, 3.2 times more Sugars, 6.2 times more Fiber and 1.8 times more Protein than Dry Unenriched Pasta.
• Both Dry Pasta and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Dry Pasta provide inadequate amounts of Omega 3
• Both Dry Unenriched Pasta as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 300 calories.