Comparing Nutrients in 1 kilogram Dry Pasta VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dry Pasta	California Red Kidney Beans	Recommended Dietary Allowance
Energy	128% 3710kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	8.66% 2.77g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	31.8% 5.4g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	574% 747g	460% 598g	130g per day for Men 19-50 years
Sugars	37% 26.7g	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	1.5% 1.1g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 4.8g	NA	g per day for Men 19-50 years
Fiber	84.2% 32g	655% 249g	38g per day for Men 19-50 years
Protein	233% 130g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	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	75% 0.9mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.42mg	305% 3.97mg	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	45% 180μg	985% 3940μg	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	50% 45mg	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	7.33% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	21% 210mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	1222% 11mg	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	163% 13mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	399% 9.17mg	435% 10mg	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	270% 1890mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	65.6% 2230mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	1149% 632μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	2.68% 99g	3.18% 118g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 5.9 times more Vitamin B1, 3.7 times more Vitamin B2, 1.8 times more Vitamin B5, 2.8 times more Vitamin B6, 21.9 times more Vitamin B9 and more Vitamin C than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 1 kg.
• Both Dry Unenriched Pasta as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Dry Unenriched Pasta has 19.8 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 9.3 times more Calcium, 3.8 times more Copper, 7.2 times more Iron, 3 times more Magnesium, 2.1 times more Phosphorus, 6.7 times more Potassium and 1.8 times more Zinc than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta and Raw California Red Kidney Beans have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Unenriched Pasta has 6 times more Fat, 10 times more Omega 6 and 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.5 times more Omega 3, 7.8 times more Fiber and 1.9 times more Protein than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta and Raw California Red Kidney Beans have similar amounts of Energy per 1 kg.
• Both Dry Unenriched Pasta as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.