Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Dry Pasta

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Dry Pasta	14%	4%	82%

Macro Nutrients

	Boiled California Red Kidney Beans	Dry Pasta	Recommended Dietary Allowance
Energy	6.06% 176kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	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	24.4% 31.8g	81.4% 106g	130g per day for Men 19-50 years
Sugars	NA	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	34.7% 13g	12% 4.54g	38g per day for Men 19-50 years
Protein	23% 13g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Dry Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	26.2% 105μg	6.38% 25.5μg	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	NA	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Dry Pasta	Recommended Dietary Allowance
Calcium	9.36% 94mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	45.5% 0.41mg	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	53% 4.22mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	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	27.7% 194mg	38.3% 268mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	163% 89.6μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	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

Nutrient Comparison: Boiled California Red Kidney Beans VS Dry Pasta per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Dry Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Dry Pasta:

• 5 ounces of Boiled California Red Kidney Beans have 1.4 times more Vitamin B1 and 4.1 times more Vitamin B9 than Dry Pasta.
• While 5 oz of Dry Unenriched Pasta contain 3.1 times more Vitamin B3, 2 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dry Pasta provide similar amounts of Vitamin B2 per five ounces.
• Both Boiled California Red Kidney Beans as well as Dry Unenriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Dry Pasta:

• 5 ounces of Boiled California Red Kidney Beans have 3.1 times more Calcium, 2.3 times more Iron and 1.9 times more Potassium than Dry Pasta.
• While 5 oz of Dry Unenriched Pasta contain 2.9 times more Manganese, 1.4 times more Phosphorus, 52.7 times more Selenium and 1.6 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Dry Pasta contain similar levels of Copper and Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 1.3 times more Omega 3 and 2.9 times more Fiber than Dry Pasta.
• While 5 oz of Dry Unenriched Pasta contain 3 times more Energy, 27 times more Omega 6, 3.3 times more Carbohydrate and 1.4 times more Protein than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Dry Pasta provide inadequate amounts of Omega 3