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

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dry Pasta	California Red Kidney Beans	Recommended Dietary Allowance
Energy	58% 1683kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	7.06% 6.85g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	3.93% 1.26g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	209% 271g	130g per day for Men 19-50 years
Sugars	16.7% 12g	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	0.69% 0.5g	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 2.18g	NA	g per day for Men 19-50 years
Fiber	38% 14.5g	297% 113g	38g per day for Men 19-50 years
Protein	106% 59g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	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	34% 0.41mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.53% 95mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	554% 5mg	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	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	181% 4.16mg	197% 4.54mg	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	262% 1837mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	521% 287μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 5.9 times more Vitamin B1, 3.7 times more Vitamin B2, 1.8 times more Vitamin B5, 2.8 times more Vitamin B6, 21.9 times more Vitamin B9 and more Vitamin C than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 1 lb.
• Both Dry Unenriched Pasta as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dry Unenriched Pasta has 19.8 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 9.3 times more Calcium, 3.8 times more Copper, 7.2 times more Iron, 3 times more Magnesium, 2.1 times more Phosphorus, 6.7 times more Potassium and 1.8 times more Zinc than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta and Raw California Red Kidney Beans have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Unenriched Pasta has 6 times more Fat, 10 times more Omega 6 and 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.5 times more Omega 3, 7.8 times more Fiber and 1.9 times more Protein than Dry Unenriched Pasta.
• Both Dry Unenriched Pasta and Raw California Red Kidney Beans have similar amounts of Energy per 1 lb.
• Both Dry Unenriched Pasta as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.