Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Enriched Pasta

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Enriched Pasta	14%	4%	82%

Macro Nutrients

	Boiled Kidney Beans	Enriched Pasta	Recommended Dietary Allowance
Energy	6.2% 180kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	81.4% 106g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	5.22% 3.8g	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	NA	0.22% 0.16g	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	NA	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	24% 9.07g	12% 4.54g	38g per day for Men 19-50 years
Protein	22% 12.3g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Enriched Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	63.6% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	15.5% 0.2mg	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	46% 184μg	84% 336μg	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	1.9% 1.7mg	0% 0mg	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	0.28% 0.043mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Enriched Pasta	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	45.5% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.64% 25.5μg	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	39.3% 3.15mg	58.5% 4.68mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	56.5% 1.3mg	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	28% 196mg	38.3% 268mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	163% 89.6μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Enriched Pasta:

• Boiled All Types Kidney Beans have more Vitamin C and 84 times more Vitamin K than Dry Enriched Pasta.
• While Dry Enriched Pasta contains 5.6 times more Vitamin B1, 6.9 times more Vitamin B2, 12.4 times more Vitamin B3, 2 times more Vitamin B5 and 1.8 times more Vitamin B9 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry Enriched Pasta have similar amounts of Vitamin B6 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Dry Enriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Enriched Pasta:

• Boiled All Types Kidney Beans have 1.7 times more Calcium, 1.8 times more Potassium and 6.8 times more Water than Dry Enriched Pasta.
• While Dry Enriched Pasta contains 1.3 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 57.5 times more Selenium and 1.4 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 7.1 times more Omega 3 and 2 times more Fiber than Dry Enriched Pasta.
• While Dry Enriched Pasta contains 2.9 times more Energy, 3 times more Fat, 5 times more Omega 6, 3.3 times more Carbohydrate, 8.3 times more Sugars and 1.5 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Dry Enriched Pasta have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.