Comparing Nutrients in 1 kilogram Cooked Whole-wheat Pasta VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Whole-wheat Pasta	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	51.4% 1490kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	31.6% 5.38g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	175% 228g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	4.4% 3.2g	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	0.97% 0.7g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	103% 39g	168% 64g	38g per day for Men 19-50 years
Protein	107% 60g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Boiled 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	130% 1.56mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	195% 31.3mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	92% 1.2mg	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	52.5% 210μg	325% 1300μg	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	15.3% 2.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	13% 130mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	240% 2.16mg	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	215% 17mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	574% 13.2mg	187% 4.3mg	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	181% 1270mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	660% 363μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	91% 10mg	11mg per day for Men 19-50 years
Water	16.7% 618g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Whole-wheat Pasta vs Boiled Kidney Beans:

• Cooked Whole-wheat Pasta has 1.7 times more Vitamin B2, 5.4 times more Vitamin B3, 1.2 times more Vitamin B5 and 7.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C and 14 times more Vitamin K than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 1 kg.
• Both Cooked Whole-wheat Pasta as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Whole-wheat Pasta vs Boiled Kidney Beans:

• Cooked Whole-wheat Pasta has 1.3 times more Magnesium, 3.1 times more Manganese, 33 times more Selenium and 1.3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Calcium, 1.3 times more Iron and 4.2 times more Potassium than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Boiled All Types Kidney Beans have similar amounts of Copper, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Whole-wheat Pasta has 3.4 times more Fat, 5 times more Omega 6, 1.3 times more Carbohydrate and 2.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.7 times more Omega 3, 1.6 times more Fiber and 1.4 times more Protein than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Boiled All Types Kidney Beans have similar amounts of Energy per 1 kg.
• Both Cooked Whole-wheat Pasta as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.