Comparing Nutrients in 14 ounces Boiled Kidney Beans VS 51% whole wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Boiled Kidney Beans	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	17.4% 504kcal	49.5% 1437kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	4.35% 1.4g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	223% 290g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	14.2% 10.3g	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	NA	1.1% 0.79g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	67% 25.4g	105% 40g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	96% 53.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	197% 31.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	63.5% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	85.5% 1.1mg	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	129% 516μg	58.5% 234μg	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	5.3% 4.76mg	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	0.79% 0.12mg	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	14% 139mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	188% 1.7mg	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	110% 8.8mg	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	98% 413mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	387% 8.9mg	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	78.2% 548mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	501% 275μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	86.6% 9.53mg	11mg per day for Men 19-50 years
Water	7.2% 266g	0.95% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs 51% whole wheat Pasta:

• Boiled All Types Kidney Beans have 2.2 times more Vitamin B9 and 9.3 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 2.3 times more Vitamin B1, 3.3 times more Vitamin B2, 13.8 times more Vitamin B3, 3.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 5.7 times more Vitamin E than Boiled All Types Kidney Beans.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs 51% whole wheat Pasta:

• Boiled All Types Kidney Beans have 1.3 times more Calcium and 7.6 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 2 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 5.2 times more Manganese, 2.1 times more Phosphorus, 63.1 times more Selenium and 2.4 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 2.7 times more Omega 3 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 2.9 times more Energy, 5.4 times more Fat, 4.8 times more Saturated Fat, 8 times more Omega 6, 3.2 times more Carbohydrate, 8.1 times more Sugars, 1.6 times more Fiber and 1.6 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Glucose and Sucrose in 14 oz.