Comparing Nutrients in 100 grams Boiled Kidney Beans VS 51% whole wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Boiled Kidney Beans	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	4.38% 127kcal	12.5% 362kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	3.88% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	56.2% 73g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	3.6% 2.6g	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	0.28% 0.2g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	17% 6.4g	26.6% 10g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	49.7% 7.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	21.5% 0.28mg	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	14.8% 59μg	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	1.33% 1.2mg	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	0.2% 0.03mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	0.75% 0.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	3.5% 35mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	47.3% 0.43mg	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	41.6% 3.33mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	24.8% 104mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	97% 2.24mg	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	41% 287mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	10.8% 366mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	126% 69.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.24% 8.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs 51% whole wheat Pasta:

• Boiled All Types Kidney Beans have 2.2 times more Vitamin B9 and 9.3 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 2.3 times more Vitamin B1, 3.3 times more Vitamin B2, 13.8 times more Vitamin B3, 3.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 5.7 times more Vitamin E than Boiled All Types Kidney Beans.

Comparing minerals per 100 grams for Boiled Kidney Beans vs 51% whole wheat Pasta:

• Boiled All Types Kidney Beans have 1.3 times more Calcium and 7.6 times more Water than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 2 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 5.2 times more Manganese, 2.1 times more Phosphorus, 63.1 times more Selenium and 2.4 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry 51% whole wheat Pasta with Unenriched Semolina have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 2.7 times more Omega 3 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• While Dry 51% whole wheat Pasta with Unenriched Semolina contains 2.9 times more Energy, 5.4 times more Fat, 4.8 times more Saturated Fat, 8 times more Omega 6, 3.2 times more Carbohydrate, 8.1 times more Sugars, 1.6 times more Fiber and 1.6 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Glucose and Sucrose in 100 g.