Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Boiled Kidney Beans	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	8.7% 252kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	21% 0.34g	NA	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	47% 61.3g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	1.78% 1.3g	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	% 0.2g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	33% 5.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	9.92% 0.13mg	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	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	39.7% 0.36mg	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	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	85% 1.96mg	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	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	4.14% 141mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	111% 61μg	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	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• Boiled All Types Kidney Beans have 1.8 times more Vitamin B6, 3.4 times more Vitamin B9 and 42 times more Vitamin K than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 2.3 times more Vitamin B2 and 4.6 times more Vitamin B3 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Vitamin B1 and Vitamin B5 per 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• Boiled All Types Kidney Beans have 3.2 times more Calcium, 1.2 times more Copper, 1.4 times more Iron, 1.4 times more Phosphorus and 5.7 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 2.3 times more Manganese and 27.9 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Magnesium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 1.4 times more Fiber and 1.5 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 3 times more Fat and 1.4 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Energy per 7 oz.
• Both Boiled All Types Kidney Beans as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Glucose and Sucrose in 7 oz.