Comparing Nutrients in 1 kilogram 51% Whole Wheat Pasta with Enriched Semolina VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	51% Whole Wheat Pasta with Enriched Semolina	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	124% 3610kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	26.3% 25.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	10% 3.24g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	564% 733g	175% 228g	130g per day for Men 19-50 years
Sugars	30.3% 22g	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	2.76% 2g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	297% 113g	195% 74g	38g per day for Men 19-50 years
Protein	236% 132g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	51% Whole Wheat Pasta with Enriched Semolina	Boiled 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	458% 5.5mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	241% 3.13mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	539% 86.3mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	140% 7mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	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	285% 1140μg	325% 1300μg	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	13.3% 12mg	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	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% Whole Wheat Pasta with Enriched Semolina	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	25% 250mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	433% 3.9mg	269% 2.42mg	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	426% 34mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	224% 940mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	207% 4.77mg	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	360% 2520mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	94% 3180mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	1396% 768μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	2.5% 92g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% Whole Wheat Pasta with Enriched Semolina VS Boiled Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of 51% Whole Wheat Pasta with Enriched Semolina versus 1 kg of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of 51% Whole Wheat Pasta with Enriched Semolina vs Boiled Red Kidney Beans:

• 1 kilogram of 51% Whole Wheat Pasta with Enriched Semolina has 3.4 times more Vitamin B1, 5.4 times more Vitamin B2, 14.9 times more Vitamin B3, 3.2 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 9.3 times more Vitamin K than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both 51% Whole Wheat Pasta with Enriched Semolina and Boiled Red Kidney Beans provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

Comparing minerals per 1 kilogram for 51% Whole Wheat Pasta with Enriched Semolina vs Boiled Red Kidney Beans:

• 1 kilogram of 51% Whole Wheat Pasta with Enriched Semolina has 1.6 times more Copper, 2.1 times more Magnesium, 4.4 times more Manganese, 1.8 times more Phosphorus, 64 times more Selenium and 2.1 times more Zinc than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.3 times more Potassium than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both 51% Whole Wheat Pasta with Enriched Semolina and Boiled Red Kidney Beans contain similar levels of Calcium and Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of 51% Whole Wheat Pasta with Enriched Semolina has 2.8 times more Energy, 5.1 times more Fat, 7.4 times more Omega 6, 3.2 times more Carbohydrate, 6.9 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 3.2 times more Omega 3 than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6