Comparing Nutrients in 7 ounces Canned Kidney Beans VS 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Canned Kidney Beans	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	5.75% 167kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	5.2% 5.06g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	9.23% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	112% 145g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	6.02% 4.37g	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	0.55% 0.4g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 0.79g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	59% 22.4g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	47.8% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	36.6% 0.48mg	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	56.6% 226μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	86% 0.77mg	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	84.6% 6.77mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	182% 4.2mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	277% 152μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.5% 18.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs 51% Whole Wheat Pasta with Enriched Semolina:

• Canned All Types Kidney Beans have 4.6 times more Vitamin K than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 4.7 times more Vitamin B1, 6.1 times more Vitamin B2, 21 times more Vitamin B3, 5.1 times more Vitamin B5, 3.2 times more Vitamin B6 and 3.2 times more Vitamin B9 than Canned All Types Kidney Beans.

Comparing minerals per 7 ounces for Canned Kidney Beans vs 51% Whole Wheat Pasta with Enriched Semolina:

• Canned All Types Kidney Beans have 1.4 times more Calcium, 24.7 times more Sodium and 8.5 times more Water than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 2.9 times more Copper, 2.9 times more Iron, 3.5 times more Magnesium, 12.6 times more Manganese, 2.8 times more Phosphorus, 1.3 times more Potassium, 85.3 times more Selenium and 4.8 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 1.5 times more Omega 3 than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 4.3 times more Energy, 4.3 times more Fat, 2.3 times more Saturated Fat, 7.5 times more Omega 6, 5.1 times more Carbohydrate, 2.6 times more Fiber and 2.5 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Sugars per 7 oz.
• Both Canned All Types Kidney Beans as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.