Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Cooked Whole-wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Boiled Kidney Beans	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	8.7% 252kcal	10% 296kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	46% 59.7g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	2.05% 1.5g	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	NA	0.19% 0.14g	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	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	38.8% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	14% 0.18mg	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	64.5% 258μg	10.4% 41.7μg	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	2.65% 2.4mg	0% 0mg	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	0.4% 0.06mg	3.04% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	49.6% 0.45mg	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	55% 4.4mg	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	114% 2.62mg	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	39% 274mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	131% 72μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.3% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Cooked Whole-wheat Pasta:

• Boiled All Types Kidney Beans have 1.3 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C and 14 times more Vitamin K than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 1.7 times more Vitamin B2, 5.4 times more Vitamin B3 and 7.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Whole-wheat Pasta have similar amounts of Vitamin B1 and Vitamin B5 per 7 oz.
• Both Boiled All Types Kidney Beans as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Cooked Whole-wheat Pasta:

• Boiled All Types Kidney Beans have 2.7 times more Calcium, 1.3 times more Iron and 4.2 times more Potassium than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 1.3 times more Magnesium, 3.1 times more Manganese, 33 times more Selenium and 1.3 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Whole-wheat Pasta have similar amounts of Copper, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 4.7 times more Omega 3, 1.6 times more Fiber and 1.4 times more Protein than Cooked Whole-wheat Pasta.
• While Cooked Whole-wheat Pasta contains 3.4 times more Fat, 5 times more Omega 6, 1.3 times more Carbohydrate and 2.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Whole-wheat Pasta have similar amounts of Energy per 7 oz.
• Both Boiled All Types Kidney Beans as well as Cooked Whole-wheat Pasta have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.