Comparing Nutrients in 100 grams Canned Kidney Beans VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Canned Kidney Beans	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	2.9% 84kcal	5.38% 156kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	1.53% 1.48g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	NA	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	23.7% 31g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	0.9% 0.65g	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	0.097% 0.07g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	% 1.85g	% 0.1g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	12% 4.5g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cooked 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	9.67% 0.12mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	5% 0.065mg	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	9% 36μg	9.5% 38μg	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	1.33% 1.2mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	3.4% 34mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	20% 0.18mg	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	14.6% 1.17mg	19.8% 1.58mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	43% 0.99mg	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	13% 90mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	2.1% 71mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	56% 30.7μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	9.27% 1.02mg	11mg per day for Men 19-50 years
Water	2.1% 78g	1.66% 61.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• Canned All Types Kidney Beans have 20.5 times more Vitamin K than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 1.7 times more Vitamin B1, 2.6 times more Vitamin B2, 6.5 times more Vitamin B3 and 1.9 times more Vitamin B5 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.

Comparing minerals per 100 grams for Canned Kidney Beans vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• Canned All Types Kidney Beans have 3.1 times more Calcium, 3.3 times more Potassium, 74 times more Sodium and 1.3 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 1.3 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 5.9 times more Manganese, 34.1 times more Selenium and 2.2 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned All Types Kidney Beans have 2.8 times more Sugars than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 1.9 times more Energy, 2.5 times more Fat and 2.1 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Fiber and Protein per 100 g.
• Both Canned All Types Kidney Beans as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.