Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Cooked Pasta

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked Pasta	15%	5%	80%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Pasta	Recommended Dietary Allowance
Energy	4.28% 124kcal	5.45% 158kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	1.74% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	23.7% 31g	130g per day for Men 19-50 years
Sugars	NA	0.77% 0.56g	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	0.041% 0.03g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.09g	g per day for Men 19-50 years
Fiber	24.5% 9.3g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	2.24% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	3.77% 0.049mg	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	18.5% 74μg	1.75% 7μg	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	NA	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cooked Pasta	Recommended Dietary Allowance
Calcium	6.6% 66mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	11% 0.1mg	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	37.3% 2.98mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	14% 0.32mg	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	19.6% 137mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	1.3% 44mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	48% 26.4μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.68% 62g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cooked Pasta per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Cooked Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Cooked Pasta:

• 100 grams of Boiled California Red Kidney Beans have 6.5 times more Vitamin B1, 3.1 times more Vitamin B2, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 2.1 times more Vitamin B6 and 10.6 times more Vitamin B9 than Cooked Pasta.
• 100 grams of Cooked Pasta have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Boiled California Red Kidney Beans as well as Cooked Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Cooked Pasta:

• 100 grams of Boiled California Red Kidney Beans have 9.4 times more Calcium, 2.9 times more Copper, 6 times more Iron, 2.7 times more Magnesium, 2.4 times more Phosphorus, 9.5 times more Potassium and 1.7 times more Zinc than Cooked Pasta.
• While 100 g of Cooked Pasta contain 22 times more Selenium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Pasta contain similar levels of Manganese per 100 grams.
• 100 grams of Cooked Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 1.3 times more Omega 3, 5.2 times more Fiber and 1.6 times more Protein than Cooked Pasta.
• While 100 g of Cooked Pasta contain 1.3 times more Energy and 1.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• 100 grams of Cooked Pasta provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Cooked Pasta provide inadequate amounts of Omega 6 in 100 grams.