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

Macros Ratio

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

Macro Nutrients

	Boiled Red Kidney Beans	Dry 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	0.89% 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	27.6% 10.5g	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 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	19% 0.23mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	15% 2.4mg	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	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	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 Red Kidney Beans	Dry Pasta	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	52% 4.17mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	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	28.8% 201mg	38.3% 268mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	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	0.19% 2.83mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	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 Red Kidney Beans VS Dry Pasta per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled 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 Red Kidney Beans vs Dry Pasta:

• 5 ounces of Boiled Red Kidney Beans have 1.8 times more Vitamin B1, 7.2 times more Vitamin B9 and 84 times more Vitamin K than Dry Pasta.
• While 5 oz of Dry Unenriched Pasta contain 2.9 times more Vitamin B3 and 2 times more Vitamin B5 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Dry Pasta provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Dry Pasta have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Dry Unenriched Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Boiled Red Kidney Beans have 1.3 times more Calcium, 2.3 times more Iron and 1.8 times more Potassium than Dry Pasta.
• While 5 oz of Dry Unenriched Pasta contain 1.9 times more Manganese, 1.3 times more Phosphorus, 52.7 times more Selenium and 1.3 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled 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 Red Kidney Beans have 7 times more Omega 3 and 2.3 times more Fiber than Dry Pasta.
• While 5 oz of Dry Unenriched Pasta contain 2.9 times more Energy, 5 times more Omega 6, 3.3 times more Carbohydrate, 8.3 times more Sugars and 1.5 times more Protein than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Dry Pasta provide inadequate amounts of Omega 3