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

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Dry Pasta	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	58% 1683kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	7.06% 6.85g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	3.93% 1.26g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	204% 265g	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	205% 115g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	Royal 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	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	138% 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	446% 1783μg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.53% 95mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	504% 4.54mg	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	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	181% 4.16mg	219% 5.03mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	180% 6105mg	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	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	110% 12mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.46% 54g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Raw Royal Red Kidney Beans contains 4.3 times more Vitamin B1, 4 times more Vitamin B2, 1.8 times more Vitamin B5, 2.8 times more Vitamin B6, 21.8 times more Vitamin B9 and more Vitamin C than Dry Unenriched Pasta.
• Both Dry Pasta and Royal Red Kidney Beans provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Dry Pasta have insufficient amounts of Vitamin C
• Both Dry Unenriched Pasta as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Dry Pasta has 19.8 times more Selenium than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 6.2 times more Calcium, 3.5 times more Copper, 6.7 times more Iron, 2.6 times more Magnesium, 2.1 times more Phosphorus, 6 times more Potassium and 1.9 times more Zinc than Dry Unenriched Pasta.
• Both Dry Pasta and Royal Red Kidney Beans contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Pasta has 5.6 times more Omega 6 and 1.3 times more Carbohydrate than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 6.3 times more Omega 3, 7.8 times more Fiber and 1.9 times more Protein than Dry Unenriched Pasta.
• Both Dry Pasta and Royal Red Kidney Beans offer comparable quantities of Energy per one pound.
• 1 pound of Dry Pasta provide inadequate amounts of Omega 3
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6