Comparing Nutrients in 7 ounces Canned Kidney Beans VS Cooked Pasta

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cooked Pasta	15%	5%	80%

Macro Nutrients

	Canned Kidney Beans	Cooked Pasta	Recommended Dietary Allowance
Energy	5.75% 167kcal	11% 314kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	3.44% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	47% 61.2g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	1.53% 1.1g	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	0.082% 0.06g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 0.18g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cooked Pasta	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	7.48% 0.097mg	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	18% 71.4μg	3.47% 14μg	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	2.65% 2.4mg	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	0.26% 0.04mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cooked Pasta	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	22% 0.2mg	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	29% 2.32mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	27.8% 0.64mg	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	25.5% 179mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	2.57% 87.3mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	4.2% 155g	3.33% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Cooked Pasta:

• Canned All Types Kidney Beans have 5.8 times more Vitamin B1, 2.6 times more Vitamin B2, 1.2 times more Vitamin B5, 1.5 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Cooked Pasta.
• Both Canned All Types Kidney Beans and Cooked Pasta have similar amounts of Vitamin B3 per 7 oz.
• Both Canned All Types Kidney Beans as well as Cooked Pasta have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Cooked Pasta:

• Canned All Types Kidney Beans have 4.9 times more Calcium, 1.4 times more Copper, 2.3 times more Iron, 1.5 times more Magnesium, 1.6 times more Phosphorus, 5.4 times more Potassium, 296 times more Sodium and 1.3 times more Water than Cooked Pasta.
• While Cooked Pasta contains 1.9 times more Manganese and 29.3 times more Selenium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cooked Pasta have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 3.4 times more Omega 3, 3.3 times more Sugars and 2.4 times more Fiber than Cooked Pasta.
• While Cooked Pasta contains 1.9 times more Energy, 2.8 times more Omega 6 and 2.1 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cooked Pasta have similar amounts of Protein per 7 oz.
• Both Canned All Types Kidney Beans as well as Cooked Pasta have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.