Comparing Nutrients in 500 calories Red Kidney Beans VS Spaghetti, protein-fortified, cooked, enriched (n x 6.25)

Weight per 500 calories

• Red Kidney Beans: 148g
• Spaghetti, protein-fortified, cooked, enriched (n x 6.25): 305g

Red Kidney Beans have 2.1 times more energy per 100g than Spaghetti, protein-fortified, cooked, enriched (n x 6.25). It has high energy density when compared to other foods. Spaghetti, protein-fortified, cooked, enriched (n x 6.25) having above average energy density.

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Spaghetti, protein-fortified, cooked, enriched (n x 6.25)?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	22%	1%	77%

Macro Nutrients

	Red Kidney Beans	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.3% 0.098g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	72.4% 94g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	59.3% 22.6g	16% 6.1g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	75.7% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	37.8% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	15% 0.2mg	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	146% 585μg	62.5% 250μg	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	7.4% 6.68mg	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	2.08% 0.31mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Spaghetti, protein-fortified, cooked, enriched (n x 6.25)	Recommended Dietary Allowance
Calcium	12.3% 123mg	3.05% 30.5mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	28.5% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	124% 9.93mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	21.8% 91mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	55.3% 1.27mg	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	86% 602mg	21.8% 152mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	3.77% 128mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1% 15.2mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	14% 1.52mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	4.92% 182g	3700g per day for Men 19-50 years

Red Kidney Beans VS Spaghetti, Protein-fortified, Cooked, Enriched (n X 6.25) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Spaghetti, protein-fortified, cooked, enriched (n x 6.25)?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 500 calories of Red Kidney Beans have 1.3 times more Vitamin B5, 3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 500 kcal of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 1.5 times more Vitamin B2 and 1.8 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide similar amounts of Vitamin B1 per 500 calories.
• Both Raw Red Kidney Beans as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Spaghetti, protein-fortified, cooked, enriched (n x 6.25):

• 500 calories of Red Kidney Beans have 4 times more Calcium, 4 times more Copper, 4.5 times more Iron, 2.2 times more Magnesium, 1.3 times more Manganese, 4 times more Phosphorus, 15.7 times more Potassium and 2.7 times more Zinc than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• While 500 kcal of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) contain 16.2 times more Selenium than Raw Red Kidney Beans.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 19.4 times more Omega 3, 3.7 times more Fiber and 1.2 times more Protein than Spaghetti, protein-fortified, cooked, enriched (n x 6.25).
• Both Red Kidney Beans and Spaghetti, protein-fortified, cooked, enriched (n x 6.25) offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Spaghetti, protein-fortified, cooked, enriched (n x 6.25) provide inadequate amounts of Omega 6 in 500 calories.