Comparing Nutrients in 1 pound Boiled Kidney Beans VS Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Boiled Kidney Beans	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	20% 576kcal	55% 1597kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	6.07% 1.94g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	28.4% 4.82g	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	256% 333g	130g per day for Men 19-50 years
Sugars	2% 1.45g	17% 12.4g	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	1.88% 1.36g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 3.1g	g per day for Men 19-50 years
Fiber	76.4% 29g	110% 41.7g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	112% 63g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	246% 39.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	79% 3.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	99% 1.3mg	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	78.2% 313μg	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	NA	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	16% 159mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	250% 2.25mg	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	126% 10mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	138% 581mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	588% 13.5mg	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	222% 1556mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	58% 1969mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	640% 352μg	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	122% 13.5mg	11mg per day for Men 19-50 years
Water	8.2% 304g	1% 37.2g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.9 times more Vitamin B9 and 6 times more Vitamin K than Dry Whole-Wheat Pasta.
• While Dry Whole-Wheat Pasta contains 2.5 times more Vitamin B1, 3.8 times more Vitamin B2, 15 times more Vitamin B3, 4 times more Vitamin B5, 2.4 times more Vitamin B6 and 15.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled All Types Kidney Beans have 1.2 times more Calcium and 8.2 times more Water than Dry Whole-Wheat Pasta.
• While Dry Whole-Wheat Pasta contains 2.3 times more Copper, 1.6 times more Iron, 3 times more Magnesium, 6.9 times more Manganese, 2.5 times more Phosphorus, 70.5 times more Selenium and 3 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry Whole-Wheat Pasta have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 2.4 times more Omega 3 than Dry Whole-Wheat Pasta.
• While Dry Whole-Wheat Pasta contains 2.8 times more Energy, 5.9 times more Fat, 5.9 times more Saturated Fat, 9.8 times more Omega 6, 3.2 times more Carbohydrate, 8.6 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Dry Whole-Wheat Pasta have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.