Comparing Nutrients in 1 pound Cooked Pasta VS Boiled California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Cooked Pasta	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	24.7% 717kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	4.35% 4.2g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	7.87% 1.34g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	78% 102g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	NA	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	0.19% 0.14g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 0.41g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	111% 42g	38g per day for Men 19-50 years
Protein	47% 26.3g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	36.3% 0.47mg	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	7.94% 31.8μg	84% 336μg	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	0% 0mg	6.05% 5.44mg	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	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	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	28.3% 2.27mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	62.7% 1.44mg	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	37.6% 263mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	5.87% 200mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	218% 120μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	7.6% 282g	8.2% 304g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Boiled California Red Kidney Beans contains 6.5 times more Vitamin B1, 3.1 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 2.1 times more Vitamin B6 and 10.6 times more Vitamin B9 than Cooked Pasta.
• 1 pound of Cooked Pasta have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cooked Pasta as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Cooked Pasta has 22 times more Selenium than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 9.4 times more Calcium, 2.9 times more Copper, 6 times more Iron, 2.7 times more Magnesium, 2.4 times more Phosphorus, 9.5 times more Potassium and 1.7 times more Zinc than Cooked Pasta.
• Both Cooked Pasta and Boiled California Red Kidney Beans contain similar levels of Manganese per one pound.
• 1 pound of Cooked Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Pasta has 1.3 times more Energy and 1.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.3 times more Omega 3, 5.2 times more Fiber and 1.6 times more Protein than Cooked Pasta.
• 1 pound of Cooked Pasta provide inadequate amounts of Omega 3
• Both Cooked Pasta as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.