Comparing Nutrients in 100 grams California Red Kidney Beans VS Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Enriched Semolina	14%	3%	83%

Macro Nutrients

	California Red Kidney Beans	Enriched Semolina	Recommended Dietary Allowance
Energy	11.4% 330kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	56% 73g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	65.5% 25g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	67.6% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	37.4% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	7.92% 0.1mg	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	99% 394μg	45.8% 183μg	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	5% 4.5mg	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	NA	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Enriched Semolina	Recommended Dietary Allowance
Calcium	19.5% 195mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	21% 0.19mg	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	117% 9.35mg	54.5% 4.36mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	27% 0.62mg	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	58% 405mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	5.47% 186mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	163% 89.4μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Enriched Semolina per 100 g

Compare the macro and micronutrient content in 100 g of California Red Kidney Beans versus 100 g of Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Enriched Semolina:

• 100 grams of California Red Kidney Beans have 1.3 times more Vitamin B5, 3.9 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Enriched Semolina.
• While 100 g of Enriched Semolina contain 1.5 times more Vitamin B1, 2.6 times more Vitamin B2 and 2.9 times more Vitamin B3 than Raw California Red Kidney Beans.
• 100 grams of Enriched Semolina have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Enriched Semolina have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for California Red Kidney Beans vs Enriched Semolina:

• 100 grams of California Red Kidney Beans have 11.5 times more Calcium, 5.8 times more Copper, 2.1 times more Iron, 3.4 times more Magnesium, 1.6 times more Manganese, 3 times more Phosphorus, 8 times more Potassium and 2.4 times more Zinc than Enriched Semolina.
• While 100 g of Enriched Semolina contain 27.9 times more Selenium than Raw California Red Kidney Beans.
• 100 grams of Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of California Red Kidney Beans have 2.3 times more Omega 3, 6.4 times more Fiber and 1.9 times more Protein than Enriched Semolina.
• While 100 g of Enriched Semolina contain 7.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Enriched Semolina offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of California Red Kidney Beans provide inadequate amounts of Omega 6