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

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Canned Kidney Beans	Recommended Dietary Allowance
Energy	7.63% 221kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	NA	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.7% 43.8g	16% 20.6g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	3.6% 2.62g	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	0.14% 0.099g	0% 0g	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	% 0.099g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 2.62g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	16% 6.1g	38g per day for Men 19-50 years
Protein	14.4% 8.04g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.77mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.37% 0.37mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	8.07% 0.1mg	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	13.5% 54μg	12.8% 51μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	21.3% 0.19mg	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	28% 2.24mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	60.8% 1.4mg	10.4% 0.24mg	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	19.6% 137mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	2.96% 101mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	79% 43.5μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	2.36% 87g	3% 111g	3700g per day for Men 19-50 years

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

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 1.7 times more Vitamin B1, 2.6 times more Vitamin B2, 6.5 times more Vitamin B3 and 1.9 times more Vitamin B5 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 20.5 times more Vitamin K than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Canned All Types Kidney Beans have similar amounts of Vitamin B6 and Vitamin B9 per 5 oz.

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

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 1.3 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 5.9 times more Manganese, 34.1 times more Selenium and 2.2 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.1 times more Calcium, 3.3 times more Potassium, 74 times more Sodium and 1.3 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Canned All Types Kidney Beans have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 1.9 times more Energy, 2.5 times more Fat and 2.1 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.8 times more Sugars than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Canned All Types Kidney Beans have similar amounts of Fiber and Protein per 5 oz.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Canned All Types Kidney Beans have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.