Comparing Nutrients in 1 pound 51% Whole Wheat Pasta with Enriched Semolina VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	51% Whole Wheat Pasta with Enriched Semolina	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	56.5% 1637kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 332g	78% 102g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	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	1.25% 0.91g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	135% 51.3g	111% 42g	38g per day for Men 19-50 years
Protein	107% 60g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	51% Whole Wheat Pasta with Enriched Semolina	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	208% 2.5mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	245% 39mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.5% 3.18mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	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	129% 517μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% Whole Wheat Pasta with Enriched Semolina	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.3% 113mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	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	193% 15.5mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	102% 426mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	163% 1143mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	633% 348μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	1.13% 42g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% Whole Wheat Pasta with Enriched Semolina VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of 51% Whole Wheat Pasta with Enriched Semolina 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 51% Whole Wheat Pasta with Enriched Semolina vs Boiled California Red Kidney Beans:

• 1 pound of 51% Whole Wheat Pasta with Enriched Semolina has 4.3 times more Vitamin B1, 5 times more Vitamin B2, 16 times more Vitamin B3, 3.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled California Red Kidney Beans.

Comparing minerals per 1 pound for 51% Whole Wheat Pasta with Enriched Semolina vs Boiled California Red Kidney Beans:

• 1 pound of 51% Whole Wheat Pasta with Enriched Semolina has 1.3 times more Copper, 2 times more Magnesium, 6.6 times more Manganese, 1.8 times more Phosphorus, 64 times more Selenium and 2.6 times more Zinc than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.6 times more Calcium and 1.3 times more Potassium than Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both 51% Whole Wheat Pasta with Enriched Semolina and Boiled California Red Kidney Beans contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of 51% Whole Wheat Pasta with Enriched Semolina has 2.9 times more Energy, 28.3 times more Fat, 1.7 times more Omega 3, 39.6 times more Omega 6, 3.3 times more Carbohydrate, 1.2 times more Fiber and 1.4 times more Protein than Boiled California Red Kidney Beans.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6