Comparing Nutrients in 5 ounces Whole Wheat Pasta VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Whole Wheat Pasta	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 499kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.15g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	8.86% 1.5g	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	80% 104g	67% 87g	130g per day for Men 19-50 years
Sugars	5.36% 3.9g	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	0.59% 0.43g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 0.96g	NA	g per day for Men 19-50 years
Fiber	34.3% 13g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	35% 19.7g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.23mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	24.5% 98μg	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	NA	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	4.35% 0.65mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.1% 41mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	78.3% 0.7mg	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	64% 5.13mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	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	69.5% 486mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	18% 615mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	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	38.3% 4.2mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Pasta VS Red Kidney Beans per 5 oz

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

• 5 ounces of Whole Wheat Pasta have 4.1 times more Vitamin B3 and 2.2 times more Vitamin E than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B6, 5.7 times more Vitamin B9 and 4 times more Vitamin K than Dry Whole-Wheat Pasta.
• Both Whole Wheat Pasta and Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Whole Wheat Pasta have insufficient amounts of Vitamin K
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Dry Whole-Wheat Pasta as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Whole Wheat Pasta have 2.7 times more Manganese and 24.3 times more Selenium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2.9 times more Calcium, 1.4 times more Copper, 1.8 times more Iron and 3.1 times more Potassium than Dry Whole-Wheat Pasta.
• Both Whole Wheat Pasta and Red Kidney Beans contain similar levels of Magnesium, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Wheat Pasta have 2.8 times more Fat, 4.7 times more Omega 6 and 1.3 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 5.1 times more Omega 3, 1.7 times more Fiber and 1.6 times more Protein than Dry Whole-Wheat Pasta.
• Both Whole Wheat Pasta and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6