Comparing Nutrients in 5 ounces 51% whole wheat Pasta VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	51% whole wheat Pasta	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.7% 513kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	7.2% 1.23g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.7% 104g	25% 32.3g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	0.63% 0.45g	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	0.39% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.85g	NA	g per day for Men 19-50 years
Fiber	37.7% 14.3g	24% 9.07g	38g per day for Men 19-50 years
Protein	34% 19g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.4% 11.3mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	13% 0.17mg	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	21% 83.6μg	46% 184μg	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	1.6% 0.24mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	34% 0.31mg	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	59% 4.72mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	26.5% 0.61mg	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	58% 407mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	15.3% 519mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	179% 98μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of 51% whole wheat Pasta vs Boiled Kidney Beans:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 2.3 times more Vitamin B1, 3.3 times more Vitamin B2, 13.8 times more Vitamin B3, 3.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 5.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B9 and 9.3 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .

Comparing minerals per 5 ounces for 51% whole wheat Pasta vs Boiled Kidney Beans:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 2 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 5.2 times more Manganese, 2.1 times more Phosphorus, 63.1 times more Selenium and 2.4 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Calcium and 7.6 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina and Boiled All Types Kidney Beans have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry 51% whole wheat Pasta with Unenriched Semolina has 2.9 times more Energy, 5.4 times more Fat, 4.8 times more Saturated Fat, 8 times more Omega 6, 3.2 times more Carbohydrate, 8.1 times more Sugars, 1.6 times more Fiber and 1.6 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Omega 3 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 5 oz.