Comparing Nutrients in 100 grams Cooked 51% Whole Wheat Pasta VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	5.5% 159kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.2% 31.5g	17.5% 23g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	0.44% 0.32g	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	0.097% 0.07g	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	% 0.07g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	12% 4.6g	17% 6.4g	38g per day for Men 19-50 years
Protein	10.4% 5.82g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.92% 0.1mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.46% 0.097mg	9.23% 0.12mg	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	5% 20μg	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	1.2% 12mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	24% 0.22mg	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	20.6% 1.65mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	18.7% 0.43mg	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	15.7% 110mg	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	2.26% 77mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	62% 34.2μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	10% 1.12mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	1.64% 60.7g	1.8% 67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked 51% Whole Wheat Pasta vs Boiled Kidney Beans:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.8 times more Vitamin B2 and 5 times more Vitamin B3 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.5 times more Vitamin B9 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Boiled All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 100 g.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin E in 100 g.

Comparing minerals per 100 grams for Cooked 51% Whole Wheat Pasta vs Boiled Kidney Beans:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 2.4 times more Manganese and 31.1 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.9 times more Calcium, 1.3 times more Iron, 1.3 times more Phosphorus and 5.3 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Boiled All Types Kidney Beans have similar amounts of Copper, Magnesium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 1.3 times more Energy, 3 times more Fat, 5 times more Omega 6, 1.4 times more Carbohydrate and 2.7 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.4 times more Omega 3, 1.4 times more Fiber and 1.5 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 100 g.