Comparing Nutrients in 1 pound Dry Pasta VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Dry Pasta	Canned Kidney Beans	Recommended Dietary Allowance
Energy	58% 1683kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	7.06% 6.85g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	3.93% 1.26g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	16.7% 12g	11.6% 8.4g	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	0.69% 0.5g	0% 0g	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	% 0.54g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.18g	% 8.4g	g per day for Men 19-50 years
Fiber	38% 14.5g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	106% 59g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	26% 0.34mg	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	20.4% 81.6μg	41% 163μg	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	3.33% 0.5mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	9.53% 95mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	68% 0.61mg	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	73.7% 5.9mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	181% 4.16mg	33% 0.76mg	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	122% 857mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	521% 287μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.2% 45g	9.57% 354g	3700g per day for Men 19-50 years

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

• Dry Unenriched Pasta has 4.1 times more Vitamin B3, 3.1 times more Vitamin B5 and 1.9 times more Vitamin B6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Vitamin B1, 2 times more Vitamin B9, more Vitamin C and 41 times more Vitamin K than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 1 lb.
• Both Dry Unenriched Pasta as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Dry Unenriched Pasta has 2.1 times more Copper, 2 times more Magnesium, 5.5 times more Manganese, 2.1 times more Phosphorus, 70.2 times more Selenium and 3.1 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Calcium, 49.3 times more Sodium and 7.9 times more Water than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta and Canned All Types Kidney Beans have similar amounts of Iron and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Unenriched Pasta has 4.4 times more Energy, 2.5 times more Fat, 5.1 times more Omega 6, 5.1 times more Carbohydrate, 1.4 times more Sugars and 2.5 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.4 times more Omega 3 and 1.3 times more Fiber than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.