Comparing Nutrients in 1 pound California Red Kidney Beans VS Cooked Enriched Pasta with Salt

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Enriched Pasta with Salt	15%	5%	80%

Macro Nutrients

	California Red Kidney Beans	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Energy	51.6% 1497kcal	24.6% 712kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	7.87% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	107% 139g	130g per day for Men 19-50 years
Sugars	NA	3.5% 2.54g	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	0.19% 0.14g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 0.41g	g per day for Men 19-50 years
Fiber	297% 113g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	197% 111g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	104% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	48% 7.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	17% 0.22mg	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	447% 1787μg	82.8% 331μg	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	22.7% 20.4mg	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	NA	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Calcium	88.5% 885mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	50.4% 0.45mg	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	530% 42.4mg	72.6% 5.8mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	63.5% 1.46mg	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	262% 1837mg	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	5.87% 200mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	218% 120μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	39.6% 594mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	7.6% 282g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cooked Enriched Pasta with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Cooked Enriched Pasta with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Cooked Enriched Pasta with Salt:

• 1 pound of California Red Kidney Beans has 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.2 times more Vitamin B3, 7 times more Vitamin B5, 8.1 times more Vitamin B6, 5.4 times more Vitamin B9 and more Vitamin C than Cooked Enriched Pasta with Salt.
• 1 pound of Cooked Enriched Pasta with Salt have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cooked Enriched Pasta with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Cooked Enriched Pasta with Salt:

• 1 pound of California Red Kidney Beans has 27.9 times more Calcium, 11 times more Copper, 7.3 times more Iron, 8.9 times more Magnesium, 3.1 times more Manganese, 7 times more Phosphorus, 33.9 times more Potassium and 5 times more Zinc than Cooked Enriched Pasta with Salt.
• While 1 lb of Cooked Enriched Pasta with Salt contains 8.3 times more Selenium and 11.9 times more Sodium than Raw California Red Kidney Beans.
• 1 pound of Cooked Enriched Pasta with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 2.1 times more Energy, 3.5 times more Omega 3, 2 times more Carbohydrate, 13.8 times more Fiber and 4.2 times more Protein than Cooked Enriched Pasta with Salt.
• 1 pound of Cooked Enriched Pasta with Salt provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Cooked Enriched Pasta with Salt provide inadequate amounts of Omega 6 in one pound.