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

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Cooked Whole-wheat Pasta	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10% 296kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.7g	22% 28.8g	130g per day for Men 19-50 years
Sugars	2.05% 1.5g	5.06% 3.67g	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	0.19% 0.14g	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	% 0.14g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 3.67g	g per day for Men 19-50 years
Fiber	20.4% 7.74g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	21.2% 12g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	11.3% 0.15mg	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	10.4% 41.7μg	18% 71.4μg	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	2.65% 2.4mg	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	3.04% 0.46mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	29.8% 0.27mg	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	42.7% 3.4mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	14.5% 0.33mg	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	36% 252mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	3.3% 123g	4.2% 155g	3700g per day for Men 19-50 years

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

• Cooked Whole-wheat Pasta has 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 7.6 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 11.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Vitamin B9, more Vitamin C and 6.8 times more Vitamin K than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Cooked Whole-wheat Pasta has 1.7 times more Copper, 1.5 times more Iron, 2 times more Magnesium, 7.9 times more Manganese, 1.4 times more Phosphorus, 40.3 times more Selenium and 2.9 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.6 times more Calcium, 2.5 times more Potassium, 74 times more Sodium and 1.3 times more Water than Cooked Whole-wheat Pasta.

Comparison of macro-nutrients per 7 ounces:

• Cooked Whole-wheat Pasta has 1.8 times more Energy, 2.9 times more Fat, 5.1 times more Omega 6 and 2.1 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Omega 3 and 2.5 times more Sugars than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Canned All Types Kidney Beans have similar amounts of Fiber and Protein per 7 oz.
• Both Cooked Whole-wheat Pasta as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.