Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Dry Pasta

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Dry Pasta	Recommended Dietary Allowance
Energy	5.54% 161kcal	25.4% 736kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	6.3% 1.07g	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	114% 148g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	7.3% 5.3g	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	0.3% 0.22g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 0.95g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	46.2% 26g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Dry Pasta	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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	21.7% 0.28mg	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	8.93% 35.7μg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Dry Pasta	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	63.7% 0.57mg	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	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	79% 1.8mg	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	53.6% 375mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	13% 443mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	228% 125μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.53% 19.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Dry Pasta per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Dry Pasta 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 Pasta:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.3 times more Vitamin B9 and 41 times more Vitamin K than Dry Pasta.
• While 7 oz of Dry Unenriched Pasta contain 3.4 times more Vitamin B3, 3.3 times more Vitamin B5 and 1.8 times more Vitamin B6 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Dry Pasta provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Dry Pasta have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Dry Unenriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Dry Pasta:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.4 times more Calcium, 42.7 times more Sodium and 7.9 times more Water than Dry Pasta.
• While 7 oz of Dry Unenriched Pasta contain 2 times more Copper, 1.8 times more Magnesium, 3.2 times more Manganese, 1.8 times more Phosphorus, 57.5 times more Selenium and 2.3 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Dry Pasta contain similar levels of Iron and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 2.1 times more Omega 3 and 1.3 times more Fiber than Dry Pasta.
• While 7 oz of Dry Unenriched Pasta contain 4.6 times more Energy, 6.5 times more Omega 6, 5 times more Carbohydrate, 1.4 times more Sugars and 2.5 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6
• 7 ounces of Dry Pasta provide inadequate amounts of Omega 3