Comparing Nutrients in 1 pound 51% whole wheat Pasta VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	51% whole wheat Pasta	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	56.6% 1642kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	4.98% 1.6g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	23% 3.92g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	255% 332g	79.6% 103g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	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	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	% 2.72g	NA	g per day for Men 19-50 years
Fiber	121% 46g	76.4% 29g	38g per day for Men 19-50 years
Protein	109% 61.3g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.7mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.3% 0.88mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	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	67% 268μg	147% 590μg	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	5.14% 0.77mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	12.2% 122mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	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	189% 15mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	112% 472mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	442% 10mg	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	186% 1302mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	1.1% 40g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of 51% whole wheat Pasta vs Boiled Kidney Beans:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 2.3 times more Vitamin B1, 3.3 times more Vitamin B2, 13.8 times more Vitamin B3, 3.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 5.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B9 and 9.3 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .

Comparing minerals per 1 pound for 51% whole wheat Pasta vs Boiled Kidney Beans:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 2 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 5.2 times more Manganese, 2.1 times more Phosphorus, 63.1 times more Selenium and 2.4 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Calcium and 7.6 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Boiled All Types Kidney Beans have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 2.9 times more Energy, 5.4 times more Fat, 4.8 times more Saturated Fat, 8 times more Omega 6, 3.2 times more Carbohydrate, 8.1 times more Sugars, 1.6 times more Fiber and 1.6 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Omega 3 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 lb.