Comparing Nutrients in 5 ounces California Red Kidney Beans VS Cooked Enriched Pasta with Salt

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Enriched Pasta with Salt	15%	5%	80%

Macro Nutrients

	California Red Kidney Beans	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Energy	16% 468kcal	7.67% 223kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	2.46% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	NA	1.1% 0.79g	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	0.059% 0.043g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 0.13g	g per day for Men 19-50 years
Fiber	93% 35.3g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	14.7% 8.22g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	5.34% 0.069mg	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	140% 558μg	26% 103μg	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	7.1% 6.38mg	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	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Calcium	27.6% 276mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	15.7% 0.14mg	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	166% 13.3mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	20% 0.46mg	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	82% 574mg	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	1.83% 62.4mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	68% 37.4μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	2.4% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cooked Enriched Pasta with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Cooked Enriched Pasta with Salt:

• 5 ounces of California Red Kidney Beans have 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.2 times more Vitamin B3, 7 times more Vitamin B5, 8.1 times more Vitamin B6, 5.4 times more Vitamin B9 and more Vitamin C than Cooked Enriched Pasta with Salt.
• 5 ounces of Cooked Enriched Pasta with Salt have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cooked Enriched Pasta with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Cooked Enriched Pasta with Salt:

• 5 ounces of California Red Kidney Beans have 27.9 times more Calcium, 11 times more Copper, 7.3 times more Iron, 8.9 times more Magnesium, 3.1 times more Manganese, 7 times more Phosphorus, 33.9 times more Potassium and 5 times more Zinc than Cooked Enriched Pasta with Salt.
• While 5 oz of Cooked Enriched Pasta with Salt contain 8.3 times more Selenium and 11.9 times more Sodium than Raw California Red Kidney Beans.
• 5 ounces of Cooked Enriched Pasta with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 2.1 times more Energy, 3.5 times more Omega 3, 2 times more Carbohydrate, 13.8 times more Fiber and 4.2 times more Protein than Cooked Enriched Pasta with Salt.
• 5 ounces of Cooked Enriched Pasta with Salt provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Cooked Enriched Pasta with Salt provide inadequate amounts of Omega 6 in five ounces.