Comparing Nutrients in 5 ounces Dry Pasta VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dry Pasta	14%	4%	82%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Dry Pasta	Red Kidney Beans	Recommended Dietary Allowance
Energy	18% 526kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	67% 87g	130g per day for Men 19-50 years
Sugars	5.22% 3.8g	4.1% 2.98g	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	0.22% 0.16g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	33% 18.5g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Dry Pasta	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	10.6% 0.13mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	43.3% 0.56mg	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	6.38% 25.5μg	140% 558μg	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	7.1% 6.38mg	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	1.04% 0.16mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Pasta	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	23% 1.84mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	56.5% 1.3mg	68.5% 1.57mg	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	38.3% 268mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	163% 89.6μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.45% 16.7g	3700g per day for Men 19-50 years

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

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

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

• 5 oz of Raw Red Kidney Beans contain 6.8 times more Vitamin B1, 3.6 times more Vitamin B2, 1.8 times more Vitamin B5, 2.8 times more Vitamin B6, 21.9 times more Vitamin B9, more Vitamin C and 56 times more Vitamin K than Dry Unenriched Pasta.
• Both Dry Pasta and Red Kidney Beans provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Dry Pasta have insufficient amounts of Vitamin C and Vitamin K
• Both Dry Unenriched Pasta as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Dry Pasta have 19.8 times more Selenium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 4 times more Calcium, 2.4 times more Copper, 5.1 times more Iron, 2.6 times more Magnesium, 2.1 times more Phosphorus, 6.1 times more Potassium and 2 times more Zinc than Dry Unenriched Pasta.
• Both Dry Pasta and Red Kidney Beans contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Pasta have 2.4 times more Omega 6, 1.2 times more Carbohydrate and 1.3 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 14.9 times more Omega 3, 4.8 times more Fiber and 1.7 times more Protein than Dry Unenriched Pasta.
• Both Dry Pasta and Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Dry Pasta provide inadequate amounts of Omega 3
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6