Comparing Nutrients in 1 pound Boiled Kidney Beans VS Enriched Pasta

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Enriched Pasta	14%	4%	82%

Macro Nutrients

	Boiled Kidney Beans	Enriched Pasta	Recommended Dietary Allowance
Energy	20% 576kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	7.06% 6.85g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	3.93% 1.26g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	261% 339g	130g per day for Men 19-50 years
Sugars	2% 1.45g	16.7% 12g	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	0.69% 0.5g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 2.18g	g per day for Men 19-50 years
Fiber	76.4% 29g	38% 14.5g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	106% 59g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Enriched Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	337% 4.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	140% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	203% 32.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	49.5% 0.64mg	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	147% 590μg	269% 1075μg	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	6.05% 5.44mg	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	0.91% 0.14mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Enriched Pasta	Recommended Dietary Allowance
Calcium	16% 159mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	146% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.04% 81.6μg	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	126% 10mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	181% 4.16mg	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	89.4% 626mg	122% 857mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	521% 287μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	8.2% 304g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Enriched Pasta:

• Boiled All Types Kidney Beans have more Vitamin C and 84 times more Vitamin K than Dry Enriched Pasta.
• While Dry Enriched Pasta contains 5.6 times more Vitamin B1, 6.9 times more Vitamin B2, 12.4 times more Vitamin B3, 2 times more Vitamin B5 and 1.8 times more Vitamin B9 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry Enriched Pasta have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Dry Enriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Enriched Pasta:

• Boiled All Types Kidney Beans have 1.7 times more Calcium, 1.8 times more Potassium and 6.8 times more Water than Dry Enriched Pasta.
• While Dry Enriched Pasta contains 1.3 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 57.5 times more Selenium and 1.4 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 7.1 times more Omega 3 and 2 times more Fiber than Dry Enriched Pasta.
• While Dry Enriched Pasta contains 2.9 times more Energy, 3 times more Fat, 5 times more Omega 6, 3.3 times more Carbohydrate, 8.3 times more Sugars and 1.5 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Dry Enriched Pasta have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.