Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Dry Somen Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Dry Somen Japanese Noodles	13%	2%	85%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Energy	5.54% 161kcal	24.4% 706kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	3.53% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	113% 147g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	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	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	7.63% 0.099mg	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	11.4% 45.6μg	6.95% 27.8μg	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	1.76% 1.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Dry Somen Japanese Noodles	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	31.8% 0.29mg	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	31% 2.5mg	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	41.3% 0.95mg	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	30% 210mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	30% 16.5μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	243% 3651mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.49% 18.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Dry Somen Japanese Noodles per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Dry Somen Japanese Noodles to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Dry Somen Japanese Noodles:

• 7 ounces of Canned Red Kidney Beans with Liquids have 2.6 times more Vitamin B2, 1.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Dry Somen Japanese Noodles.
• While 7 oz of Dry Somen Japanese Noodles contain 1.8 times more Vitamin B3 and 3.8 times more Vitamin B5 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Dry Somen Japanese Noodles provide similar amounts of Vitamin B1 per seven ounces.
• Both Canned Red Kidney Beans Solids and Liquids as well as Dry Somen Japanese Noodles have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Dry Somen Japanese Noodles:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.3 times more Calcium, 1.3 times more Phosphorus, 1.6 times more Potassium, 1.4 times more Zinc and 8.5 times more Water than Dry Somen Japanese Noodles.
• While 7 oz of Dry Somen Japanese Noodles contain 1.6 times more Manganese, 7.5 times more Selenium and 7.2 times more Sodium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Dry Somen Japanese Noodles contain similar levels of Copper, Iron and Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.8 times more Omega 3 than Dry Somen Japanese Noodles.
• While 7 oz of Dry Somen Japanese Noodles contain 4.4 times more Energy, 5 times more Carbohydrate and 2.2 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Dry Somen Japanese Noodles offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Dry Somen Japanese Noodles provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Dry Somen Japanese Noodles provide inadequate amounts of Omega 6 in seven ounces.