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

Macros Ratio

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

Macro Nutrients

	Cooked Pasta	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	7.72% 224kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.46% 0.42g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.7g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	NA	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	0.059% 0.043g	NA	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 0.13g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	34.7% 13g	38g per day for Men 19-50 years
Protein	14.7% 8.22g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.18% 0.16mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	11.3% 0.15mg	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	2.5% 9.92μg	26.2% 105μg	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	0% 0mg	1.9% 1.7mg	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	0.57% 0.085mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	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	8.86% 0.71mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	19.6% 0.45mg	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	11.7% 82.2mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	1.83% 62.4mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	68% 37.4μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.4% 88g	2.56% 95g	3700g per day for Men 19-50 years

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

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

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

• 5 oz of Boiled California Red Kidney Beans contain 6.5 times more Vitamin B1, 3.1 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 2.1 times more Vitamin B6 and 10.6 times more Vitamin B9 than Cooked Pasta.
• 5 ounces of Cooked Pasta have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cooked Pasta as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Cooked Pasta have 22 times more Selenium than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 9.4 times more Calcium, 2.9 times more Copper, 6 times more Iron, 2.7 times more Magnesium, 2.4 times more Phosphorus, 9.5 times more Potassium and 1.7 times more Zinc than Cooked Pasta.
• Both Cooked Pasta and Boiled California Red Kidney Beans contain similar levels of Manganese per five ounces.
• 5 ounces of Cooked Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Pasta have 1.3 times more Energy and 1.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.3 times more Omega 3, 5.2 times more Fiber and 1.6 times more Protein than Cooked Pasta.
• 5 ounces of Cooked Pasta provide inadequate amounts of Omega 3
• Both Cooked Pasta as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.