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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	5.54% 161kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	5.2% 5.06g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	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	22.6% 29.4g	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 Red Kidney Beans with Liquids	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	47.8% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	11.4% 45.6μg	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	1.76% 1.6mg	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 Red Kidney Beans with Liquids	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	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	31% 2.5mg	84.6% 6.77mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	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	30% 210mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	277% 152μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	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

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS 51% Whole Wheat Pasta with Enriched Semolina per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of 51% Whole Wheat Pasta with Enriched Semolina 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 51% Whole Wheat Pasta with Enriched Semolina:

• 7 ounces of Canned Red Kidney Beans with Liquids have 4.6 times more Vitamin K than 51% Whole Wheat Pasta with Enriched Semolina.
• While 7 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 5.2 times more Vitamin B1, 4.7 times more Vitamin B2, 17.5 times more Vitamin B3, 5.4 times more Vitamin B5, 3 times more Vitamin B6 and 5 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

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

• 7 ounces of Canned Red Kidney Beans with Liquids have 21.3 times more Sodium and 8.4 times more Water than 51% Whole Wheat Pasta with Enriched Semolina.
• While 7 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.7 times more Copper, 2.7 times more Iron, 3.1 times more Magnesium, 7.3 times more Manganese, 2.4 times more Phosphorus, 69.8 times more Selenium and 3.5 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Calcium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 4.5 times more Energy, 7.1 times more Fat, 9.5 times more Omega 6, 4.9 times more Carbohydrate, 2.6 times more Fiber and 2.5 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Omega 3 and Sugars per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6