Comparing Nutrients in 1 pound Cooked Whole-wheat Pasta VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Whole-wheat Pasta	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	23.3% 676kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.76g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.44g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	79.6% 103g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	2% 1.45g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.91g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	76.4% 29g	38g per day for Men 19-50 years
Protein	48.5% 27g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Boiled 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	59% 0.71mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88.6% 14mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	42% 0.54mg	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	24% 95μg	147% 590μg	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	6.96% 1.04mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	5.9% 59mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	113% 1.02mg	109% 0.98mg	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	98% 7.8mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	261% 6mg	85% 1.95mg	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	82.3% 576mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	13% 435mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	299% 165μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	55.3% 6.08mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	7.58% 280g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Whole-wheat Pasta vs Boiled Kidney Beans:

• Cooked Whole-wheat Pasta has 1.7 times more Vitamin B2, 5.4 times more Vitamin B3, 1.2 times more Vitamin B5 and 7.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C and 14 times more Vitamin K than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 1 lb.
• Both Cooked Whole-wheat Pasta as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Whole-wheat Pasta vs Boiled Kidney Beans:

• Cooked Whole-wheat Pasta has 1.3 times more Magnesium, 3.1 times more Manganese, 33 times more Selenium and 1.3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Calcium, 1.3 times more Iron and 4.2 times more Potassium than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Boiled All Types Kidney Beans have similar amounts of Copper, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Whole-wheat Pasta has 3.4 times more Fat, 5 times more Omega 6, 1.3 times more Carbohydrate and 2.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.7 times more Omega 3, 1.6 times more Fiber and 1.4 times more Protein than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Boiled All Types Kidney Beans have similar amounts of Energy per 1 lb.
• Both Cooked Whole-wheat Pasta as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.