Comparing Nutrients in 100 grams 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	4.38% 127kcal	5.14% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	3.16% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	23% 30g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	1.03% 0.75g	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	0.097% 0.07g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	17% 6.4g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	10.7% 6g	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	13.3% 0.16mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	19.5% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	7.15% 0.093mg	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	32.5% 130μg	5.25% 21μg	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	1.33% 1.2mg	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	0.2% 0.03mg	1.53% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	3.5% 35mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	25% 0.23mg	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	27.8% 2.22mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	57.4% 1.32mg	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	19.7% 138mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	2.82% 96mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	66% 36.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	12% 1.34mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.67% 61.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Boiled All Types Kidney Beans as well as Cooked Whole-wheat Pasta have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.