Comparing Nutrients in 7 ounces Whole Wheat Pasta VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Whole Wheat Pasta	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	24% 699kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.8g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	7.5% 5.44g	NA	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	0.82% 0.6g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 1.35g	NA	g per day for Men 19-50 years
Fiber	48% 18.3g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	49% 27.5g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.3% 0.81mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.2mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.73mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.2% 0.56mg	16% 0.21mg	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	34.2% 137μg	36.7% 147μg	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	NA	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	6.1% 0.91mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	63.7% 0.57mg	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	89.8% 7.2mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	27.4% 0.63mg	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	97% 681mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Pasta VS Boiled California Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Whole Wheat Pasta vs Boiled California Red Kidney Beans:

• 7 ounces of Whole Wheat Pasta have 3.2 times more Vitamin B1, 3.5 times more Vitamin B2, 16.1 times more Vitamin B3, 4 times more Vitamin B5 and 2.7 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Whole Wheat Pasta and Boiled California Red Kidney Beans provide similar amounts of Vitamin B9 per seven ounces.
• Both Dry Whole-Wheat Pasta as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Whole Wheat Pasta vs Boiled California Red Kidney Beans:

• 7 ounces of Whole Wheat Pasta have 1.7 times more Copper, 1.2 times more Iron, 2.7 times more Magnesium, 9.4 times more Manganese, 2.5 times more Phosphorus, 64.7 times more Selenium and 3.5 times more Zinc than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2.3 times more Calcium than Dry Whole-Wheat Pasta.
• Both Whole Wheat Pasta and Boiled California Red Kidney Beans contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Whole Wheat Pasta have 2.8 times more Energy, 32.6 times more Fat, 2.2 times more Omega 3, 53.2 times more Omega 6, 3.3 times more Carbohydrate and 1.5 times more Protein than Boiled California Red Kidney Beans.
• Both Whole Wheat Pasta and Boiled California Red Kidney Beans offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6