Comparing Nutrients in 1 kilogram Cooked Pasta VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta	15%	5%	80%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Pasta	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	54.5% 1580kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.76g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	17.4% 2.95g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 309g	172% 224g	130g per day for Men 19-50 years
Sugars	7.72% 5.6g	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	0.41% 0.3g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.9g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	245% 93g	38g per day for Men 19-50 years
Protein	104% 58g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Cooked 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	16.7% 0.2mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	80% 1.04mg	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	17.5% 70μg	185% 740μg	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	13.3% 12mg	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% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7% 70mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	321% 2.9mg	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	62.5% 5mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	140% 3.22mg	138% 3.18mg	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	83% 580mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	13% 440mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	16.8% 621g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Pasta VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Pasta versus 1 kg of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Pasta vs Boiled California Red Kidney Beans:

• 1 kg of Boiled California Red Kidney Beans contains 6.5 times more Vitamin B1, 3.1 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 2.1 times more Vitamin B6 and 10.6 times more Vitamin B9 than Cooked Pasta.
• 1 kilogram of Cooked Pasta have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cooked Pasta as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Pasta vs Boiled California Red Kidney Beans:

• 1 kilogram of Cooked Pasta has 22 times more Selenium than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 9.4 times more Calcium, 2.9 times more Copper, 6 times more Iron, 2.7 times more Magnesium, 2.4 times more Phosphorus, 9.5 times more Potassium and 1.7 times more Zinc than Cooked Pasta.
• Both Cooked Pasta and Boiled California Red Kidney Beans contain similar levels of Manganese per one kilogram.
• 1 kilogram of Cooked Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Pasta has 1.3 times more Energy and 1.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.3 times more Omega 3, 5.2 times more Fiber and 1.6 times more Protein than Cooked Pasta.
• 1 kilogram of Cooked Pasta provide inadequate amounts of Omega 3
• Both Cooked Pasta as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.