Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Boiled Red Kidney Beans	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	6.2% 180kcal	7.63% 221kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	33.7% 43.8g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	1.27% 0.92g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	22% 12.3g	14.4% 8.04g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	23.5% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	7.37% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	7.1% 0.092mg	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	13.5% 54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	28.3% 0.26mg	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	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	60.8% 1.4mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	2.96% 101mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	79% 43.5μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.36% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Cooked 51% Whole Wheat Pasta with Enriched Semolina per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Red Kidney Beans versus 5 oz of Cooked 51% Whole Wheat Pasta with Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Red Kidney Beans vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 5 ounces of Boiled Red Kidney Beans have 1.8 times more Vitamin B6, 3.4 times more Vitamin B9 and 42 times more Vitamin K than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 5 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.3 times more Vitamin B2 and 4.6 times more Vitamin B3 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cooked 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

Comparing minerals per 5 ounces for Boiled Red Kidney Beans vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 5 ounces of Boiled Red Kidney Beans have 2.5 times more Calcium, 1.3 times more Copper, 1.9 times more Iron, 1.5 times more Phosphorus and 5.7 times more Potassium than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 5 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.1 times more Manganese and 25.6 times more Selenium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cooked 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Magnesium and Zinc per five ounces.
• 5 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 1.6 times more Fiber and 1.5 times more Protein than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 5 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.4 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cooked 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy per five ounces.