Comparing Nutrients in 500 calories Canned Kidney Beans VS Cooked Vegetable Macaroni

Weight per 500 calories

• Canned Kidney Beans: 595g
• Cooked Vegetable Macaroni: 391g

Cooked Enriched Vegetable Macaroni has 1.5 times more energy per unit of mass than Canned All Types Kidney Beans, which is average in comparison to other foods. Canned Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Cooked Vegetable Macaroni?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cooked Vegetable Macaroni	14%	1%	85%

Macro Nutrients

	Canned Kidney Beans	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	0.2% 0.063g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	1.22% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	80% 104g	130g per day for Men 19-50 years
Sugars	15% 11g	6.2% 4.5g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	67.4% 25.6g	44.2% 16.8g	38g per day for Men 19-50 years
Protein	55.5% 31g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Vitamin A	NA	2.17% 19.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	36.5% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	27.3% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	7.2% 0.094mg	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	53.6% 214μg	63.5% 254μg	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	7.94% 7.14mg	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	0.79% 0.12mg	5.47% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	0.98% 1.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cooked Vegetable Macaroni	Recommended Dietary Allowance
Calcium	20.2% 202mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	40% 0.36mg	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	87% 6.96mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	17.7% 74.2mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	167% 3.85mg	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	76.5% 536mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	141% 77.3μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	1.56% 23.4mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	12.6% 465g	7.2% 267g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Cooked Vegetable Macaroni Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Kidney Beans or Cooked Vegetable Macaroni?

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Cooked Vegetable Macaroni:

• 500 calories of Canned Kidney Beans have 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 4.7 times more Vitamin B6 and 20.8 times more Vitamin K than Cooked Vegetable Macaroni.
• While 500 kcal of Cooked Enriched Vegetable Macaroni contain 1.7 times more Vitamin B3 and 1.7 times more Vitamin B5 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cooked Vegetable Macaroni provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Cooked Vegetable Macaroni have insufficient amounts of Vitamin B6 and Vitamin K
• Both Canned All Types Kidney Beans as well as Cooked Enriched Vegetable Macaroni have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Canned Kidney Beans vs Cooked Vegetable Macaroni:

• 500 calories of Canned Kidney Beans have 4.7 times more Calcium, 2.2 times more Copper, 3.6 times more Iron, 2.2 times more Magnesium, 2.7 times more Phosphorus, 11.6 times more Potassium, 75.2 times more Sodium, 1.6 times more Zinc and 1.7 times more Water than Cooked Vegetable Macaroni.
• While 500 kcal of Cooked Enriched Vegetable Macaroni contain 3.9 times more Manganese and 14.4 times more Selenium than Canned All Types Kidney Beans.
• 500 calories of Canned Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Cooked Vegetable Macaroni lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Kidney Beans have 25 times more Omega 3, 2.5 times more Sugars, 1.5 times more Fiber and 1.8 times more Protein than Cooked Vegetable Macaroni.
• Both Canned Kidney Beans and Cooked Vegetable Macaroni offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Vegetable Macaroni provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Cooked Enriched Vegetable Macaroni provide inadequate amounts of Omega 6 in 500 calories.