Comparing Nutrients in 7 ounces Cooked Pasta VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Pasta	15%	5%	80%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Cooked Pasta	Red Kidney Beans	Recommended Dietary Allowance
Energy	11% 314kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	3.44% 0.59g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.2g	94% 122g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	5.75% 4.17g	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	0.082% 0.06g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	79.4% 30g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Pasta	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	60.6% 0.79mg	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	3.47% 14μg	195% 782μg	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	0% 0mg	9.92% 8.93mg	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	0.79% 0.12mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Pasta	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	12.4% 0.99mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	96% 2.2mg	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	16.4% 115mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	2.57% 87.3mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	95% 52.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	3.33% 123g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Pasta VS Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Pasta versus 7 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Pasta vs Red Kidney Beans:

• 7 oz of Raw Red Kidney Beans contain 30.4 times more Vitamin B1, 10.8 times more Vitamin B2, 5.3 times more Vitamin B3, 7 times more Vitamin B5, 8.1 times more Vitamin B6, 56.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Cooked Pasta.
• 7 ounces of Cooked Pasta have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C and Vitamin K
• Both Cooked Pasta as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cooked Pasta vs Red Kidney Beans:

• 7 ounces of Cooked Pasta have 8.3 times more Selenium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 11.9 times more Calcium, 7 times more Copper, 13.4 times more Iron, 7.7 times more Magnesium, 3.5 times more Manganese, 7 times more Phosphorus, 30.9 times more Potassium and 5.5 times more Zinc than Cooked Pasta.
• 7 ounces of Cooked Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Red Kidney Beans contain 2.1 times more Energy, 14.9 times more Omega 3, 2 times more Carbohydrate, 3.8 times more Sugars, 8.4 times more Fiber and 3.9 times more Protein than Cooked Pasta.
• 7 ounces of Cooked Pasta provide inadequate amounts of Omega 3
• Both Cooked Pasta as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.