Comparing Nutrients in 14 ounces Cooked 51% Whole Wheat Pasta VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	California Red Kidney Beans	Recommended Dietary Allowance
Energy	21.8% 631kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	183% 237g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	48% 18.3g	260% 99g	38g per day for Men 19-50 years
Protein	41.2% 23g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.62mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	121% 1.58mg	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	20% 79.4μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	NA	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

	Cooked 51% Whole Wheat Pasta	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	485% 4.37mg	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	82% 6.55mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	173% 3.97mg	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	62.4% 437mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	247% 136μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	92% 10mg	11mg per day for Men 19-50 years
Water	6.5% 241g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked 51% Whole Wheat Pasta vs California Red Kidney Beans:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.4 times more Vitamin B1, 2.1 times more Vitamin B2, 3.4 times more Vitamin B5, 4.1 times more Vitamin B6 and 19.7 times more Vitamin B9 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparing minerals per 14 ounces for Cooked 51% Whole Wheat Pasta vs California Red Kidney Beans:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 10.7 times more Selenium and 5.2 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 16.3 times more Calcium, 5.5 times more Copper, 5.7 times more Iron, 3.6 times more Magnesium, 3.7 times more Phosphorus, 19.4 times more Potassium and 2.3 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Raw California Red Kidney Beans have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 6 times more Fat and 10.1 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Energy, 2.2 times more Omega 3, 1.9 times more Carbohydrate, 5.4 times more Fiber and 4.2 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 14 oz.