Comparing Nutrients in 1 pound Boiled Red Kidney Beans VS Dry Pasta

Macros Ratio

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

Macro Nutrients

	Boiled Red Kidney Beans	Dry 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	1.02% 0.33g	3.93% 1.26g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.85% 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	88.3% 33.6g	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 Red Kidney Beans	Dry 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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	48% 7.7mg	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	20.4% 81.6μg	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 Red Kidney Beans	Dry Pasta	Recommended Dietary Allowance
Calcium	12.7% 127mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	146% 1.3mg	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	167% 13.3mg	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	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	92% 644mg	122% 857mg	700mg per day for Men 19-50 years
Potassium	53.8% 1828mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	521% 287μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	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

Nutrient Comparison: Boiled Red Kidney Beans VS Dry Pasta per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Red Kidney Beans versus 1 lb of Dry Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled Red Kidney Beans has 1.8 times more Vitamin B1, 7.2 times more Vitamin B9 and 84 times more Vitamin K than Dry Pasta.
• While 1 lb of Dry Unenriched Pasta contains 2.9 times more Vitamin B3 and 2 times more Vitamin B5 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Dry Pasta provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Dry Pasta have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Dry Unenriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Boiled Red Kidney Beans has 1.3 times more Calcium, 2.3 times more Iron and 1.8 times more Potassium than Dry Pasta.
• While 1 lb of Dry Unenriched Pasta contains 1.9 times more Manganese, 1.3 times more Phosphorus, 52.7 times more Selenium and 1.3 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Dry Pasta contain similar levels of Copper and Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Kidney Beans has 7 times more Omega 3 and 2.3 times more Fiber than Dry Pasta.
• While 1 lb of Dry Unenriched Pasta contains 2.9 times more Energy, 5 times more Omega 6, 3.3 times more Carbohydrate, 8.3 times more Sugars and 1.5 times more Protein than Boiled Red Kidney Beans.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Dry Pasta provide inadequate amounts of Omega 3