Comparing Nutrients in 5 ounces Canned Kidney Beans VS Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Spinach Spaghetti	15%	4%	81%

Macro Nutrients

	Canned Kidney Beans	Spinach Spaghetti	Recommended Dietary Allowance
Energy	4.1% 119kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	6.56% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	81.6% 106g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	5.3% 3.86g	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	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	39.5% 15g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	NA	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.7% 0.16mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	35.2% 0.46mg	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	12.8% 51μg	17% 68μg	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	1.9% 1.7mg	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	0.19% 0.028mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	179% 215μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	4.8% 48mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	78.6% 0.71mg	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	20.7% 1.66mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	58.7% 247mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	163% 3.75mg	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	18.2% 128mg	67.2% 471mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	15.7% 533mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	3.4% 51mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	35.6% 3.9mg	11mg per day for Men 19-50 years
Water	3% 111g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Kidney Beans vs Spinach Spaghetti :

• Canned All Types Kidney Beans have more Vitamin C than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 3.2 times more Vitamin B1, 3.8 times more Vitamin B2, 11.1 times more Vitamin B3, 8.8 times more Vitamin B5, 4.4 times more Vitamin B6, 1.3 times more Vitamin B9, 37 times more Vitamin E and 37 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Dry Spinach Spaghetti have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Kidney Beans vs Spinach Spaghetti :

• Canned All Types Kidney Beans have 8.2 times more Sodium and 9.4 times more Water than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 1.7 times more Calcium, 3.7 times more Copper, 1.8 times more Iron, 6.4 times more Magnesium, 15.7 times more Manganese, 3.7 times more Phosphorus, 1.6 times more Potassium, 70.6 times more Selenium and 6 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Dry Spinach Spaghetti contains 4.4 times more Energy, 2.6 times more Fat, 5.3 times more Omega 6, 5.2 times more Carbohydrate, 1.5 times more Sugars, 2.5 times more Fiber and 2.6 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Dry Spinach Spaghetti have similar amounts of Omega 3 per 5 oz.
• Both Canned All Types Kidney Beans as well as Dry Spinach Spaghetti have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.