Comparing Nutrients in 14 ounces Cooked Whole-wheat Pasta VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Whole-wheat Pasta	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	20.4% 591kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.14g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	68.4% 89g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	0.38% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	97% 37g	38g per day for Men 19-50 years
Protein	42.5% 23.8g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.6% 0.62mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.5% 12.4mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	31.8% 0.41mg	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	21% 83.3μg	73.4% 294μg	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	5.3% 4.76mg	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	6.1% 0.91mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	127% 1.15mg	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	85.3% 6.83mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	228% 5.24mg	55% 1.26mg	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	72% 504mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	262% 144μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	6.63% 245g	7.18% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Whole-wheat Pasta vs Boiled California Red Kidney Beans:

• Cooked Whole-wheat Pasta has 1.2 times more Vitamin B1, 1.6 times more Vitamin B2, 5.8 times more Vitamin B3 and 1.2 times more Vitamin B5 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.5 times more Vitamin B9 and more Vitamin C than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Boiled California Red Kidney Beans have similar amounts of Vitamin B6 per 14 oz.
• Both Cooked Whole-wheat Pasta as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Whole-wheat Pasta vs Boiled California Red Kidney Beans:

• Cooked Whole-wheat Pasta has 4.2 times more Manganese, 30.3 times more Selenium and 1.6 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 5.1 times more Calcium, 1.3 times more Copper, 1.7 times more Iron and 4.4 times more Potassium than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Boiled California Red Kidney Beans have similar amounts of Magnesium, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Whole-wheat Pasta has 1.2 times more Energy, 19 times more Fat, 26.9 times more Omega 6 and 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.4 times more Fiber and 1.5 times more Protein than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Boiled California Red Kidney Beans have similar amounts of Omega 3 per 14 oz.
• Both Cooked Whole-wheat Pasta as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.