Comparing Nutrients in 100 grams Spinach Spaghetti VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Spinach Spaghetti	15%	4%	81%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Spinach Spaghetti	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	13% 372kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.57g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	4.63% 0.074g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.33% 0.57g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.5% 75g	17.5% 23g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	0.44% 0.32g	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	28% 10.6g	17% 6.4g	38g per day for Men 19-50 years
Protein	24% 13.4g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Spinach Spaghetti	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.56% 23μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.55mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	9.23% 0.12mg	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	12% 48μg	32.5% 130μg	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	0% 0mg	1.33% 1.2mg	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	4.93% 0.74mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	126% 152μg	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach Spaghetti	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	5.8% 58mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	24% 0.22mg	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	26.6% 2.13mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	41.4% 174mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	18.7% 0.43mg	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	47.4% 332mg	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	11% 376mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	115% 63.5μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	2.4% 36mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	25% 2.76mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.23% 8.34g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Spinach Spaghetti vs Boiled Kidney Beans:

• Dry Spinach Spaghetti has more Vitamin A, 2.3 times more Vitamin B1, 3.4 times more Vitamin B2, 7.9 times more Vitamin B3, 5.5 times more Vitamin B5, 2.7 times more Vitamin B6, 24.7 times more Vitamin E and 18 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Vitamin B9 and more Vitamin C than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Spinach Spaghetti vs Boiled Kidney Beans:

• Dry Spinach Spaghetti has 1.7 times more Calcium, 2.3 times more Copper, 4.1 times more Magnesium, 6.2 times more Manganese, 2.4 times more Phosphorus, 57.7 times more Selenium, 36 times more Sodium and 2.8 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 8 times more Water than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Boiled All Types Kidney Beans have similar amounts of Iron and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Spinach Spaghetti has 2.9 times more Energy, 3.1 times more Fat, 5.2 times more Omega 6, 3.3 times more Carbohydrate, 8.5 times more Sugars, 1.7 times more Fiber and 1.5 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Omega 3 than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.