Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Cooked Pasta with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cooked Pasta with Salt	15%	5%	80%

Macro Nutrients

	Boiled Kidney Beans	Cooked Pasta with Salt	Recommended Dietary Allowance
Energy	43.8% 1270kcal	54% 1570kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	17.4% 2.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	235% 306g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	7.72% 5.6g	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	0.41% 0.3g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.9g	g per day for Men 19-50 years
Fiber	168% 64g	47.4% 18g	38g per day for Men 19-50 years
Protein	155% 86.7g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cooked Pasta with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	37.7% 0.49mg	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	325% 1300μg	17.5% 70μg	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	13.3% 12mg	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	2% 0.3mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked Pasta with Salt	Recommended Dietary Allowance
Calcium	35% 350mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	111% 1mg	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	278% 22mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	140% 3.22mg	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	197% 1380mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	13% 440mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	480% 264μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	87.3% 1310mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	18% 669g	16.8% 621g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Cooked Pasta with Salt:

• Boiled All Types Kidney Beans have 8 times more Vitamin B1, 2.9 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 2.4 times more Vitamin B6, 18.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Cooked Pasta with Salt.
• Both Boiled All Types Kidney Beans as well as Cooked Pasta with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Cooked Pasta with Salt:

• Boiled All Types Kidney Beans have 5 times more Calcium, 2.2 times more Copper, 4.4 times more Iron, 2.3 times more Magnesium, 1.3 times more Manganese, 2.4 times more Phosphorus, 9.2 times more Potassium and 2 times more Zinc than Cooked Pasta with Salt.
• While Cooked Pasta with Salt contains 24 times more Selenium and 131 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Pasta with Salt have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 7.1 times more Omega 3, 3.6 times more Fiber and 1.5 times more Protein than Cooked Pasta with Salt.
• While Cooked Pasta with Salt contains 2.7 times more Omega 6 and 1.3 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Pasta with Salt have similar amounts of Energy per 1 kg.
• Both Boiled All Types Kidney Beans as well as Cooked Pasta with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.