Comparing Nutrients in 1 pound Cooked 51% Whole Wheat Pasta VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	California Red Kidney Beans	Recommended Dietary Allowance
Energy	25% 721kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	209% 271g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	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	0.44% 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	55% 21g	297% 113g	38g per day for Men 19-50 years
Protein	47% 26.4g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	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	59.3% 0.71mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	22.7% 91μg	447% 1787μg	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	22.7% 20.4mg	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	3.02% 0.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	94% 7.5mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	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	71.3% 499mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	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	46% 5.1mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	7.44% 275g	1.44% 53.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked 51% Whole Wheat Pasta vs California Red Kidney Beans:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.4 times more Vitamin B1, 2.1 times more Vitamin B2, 3.4 times more Vitamin B5, 4.1 times more Vitamin B6 and 19.7 times more Vitamin B9 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.

Comparing minerals per 1 pound for Cooked 51% Whole Wheat Pasta vs California Red Kidney Beans:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 10.7 times more Selenium and 5.2 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 16.3 times more Calcium, 5.5 times more Copper, 5.7 times more Iron, 3.6 times more Magnesium, 3.7 times more Phosphorus, 19.4 times more Potassium and 2.3 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Raw California Red Kidney Beans have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 6 times more Fat and 10.1 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Energy, 2.2 times more Omega 3, 1.9 times more Carbohydrate, 5.4 times more Fiber and 4.2 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 lb.