Comparing Nutrients in 300 calories Boiled Kidney BeansVS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Weight per 300 calories

Boiled Kidney Beans

236g

Cooked 51% Whole Wheat Pasta with Enriched Semolina

192g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Cooked 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Cooked 51% Whole Wheat Pasta with Enriched Semolina

14%

78%

300 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Cooked 51% Whole Wheat Pasta with Enriched Semolina

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.2%1.2g

Fat

2.93%2.85g

1.2 gvs2.85 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.54%0.17g

Saturated Fat

0.17 gvsNA g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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25%0.4g

Omega 3

0.4 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.5%0.26g

Omega 6

0.26 gvsNA g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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41.4%54g

Carbohydrate

45.7%59.4g

54 gvs59.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.04%0.76g

Sugars

1.72%1.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.76 gvs1.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.19%0.13g

≤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]

NA gvs0.13 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.13g

NA gvs0.13 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.19g

NA gvs0.19 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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39.8%15g

Fiber

22.8%8.65g

15 gvs8.65 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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36.6%20.5g

Protein

19.5%11g

20.5 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Kidney Beansvs Cooked 51% Whole Wheat Pasta with Enriched Semolina

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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31.5%0.38mg

Vitamin B1

31.6%0.38mg

Thiamine

0.38 mgvs0.38 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10.5%0.14mg

Vitamin B2

19.7%0.26mg

Riboflavin

0.14 mgvs0.26 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.53%1.37mg

Vitamin B3

32%5.1mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs5.1 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.4%0.52mg

Vitamin B5

10%0.5mg

Pantothenic acid

0.52 mgvs0.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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22%0.28mg

Vitamin B6

9.6%0.13mg

Pyridoxine

0.28 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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76.8%307μg

Vitamin B9

18.3%73μg

Folates and Folic Acid

307 μgvs73 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.15%2.83mg

Vitamin C

Ascorbic acid

2.83 mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.47%0.071mg

Vitamin E

Tocopherols and Tocotrienols

0.071 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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16.5%20μg

Vitamin K

0.32%0.38μg

Phytomenadione or phylloquinone

20 μgvs0.38 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Kidney Beansvs Cooked 51% Whole Wheat Pasta with Enriched Semolina

8.27%82.7mg

Calcium

2.1%21mg

82.7 mgvs21 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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56.7%0.51mg

Copper

38.5%0.35mg

0.51 mgvs0.35 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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65.6%5.24mg

Iron

38%3.04mg

5.24 mgvs3.04 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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23.6%99mg

Magnesium

18.8%79mg

99 mgvs79 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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44%1mg

Manganese

82.4%1.9mg

1 mgvs1.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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46.6%326mg

Phosphorus

26.6%187mg

326 mgvs187 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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28%957mg

Potassium

4%137mg

957 mgvs137 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.72%2.6μg

Selenium

107%59μg

2.6 μgvs59 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.16%2.36mg

Sodium

0.51%7.7mg

2.36 mgvs7.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21.5%2.36mg

Zinc

18%1.96mg

2.36 mgvs1.96 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.27%158g

Water

3.2%118g

158 gvs118 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

Boiled All Types Kidney Beans have 2.3 times more Vitamin B6, 4.2 times more Vitamin B9 and 51.6 times more Vitamin K than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 1.9 times more Vitamin B2 and 3.7 times more Vitamin B3 than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

Boiled All Types Kidney Beans have 3.9 times more Calcium, 1.5 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 1.7 times more Phosphorus, 7 times more Potassium, 1.2 times more Zinc and 1.3 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 1.9 times more Manganese and 22.7 times more Selenium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

Boiled All Types Kidney Beans have 1.7 times more Fiber and 1.9 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
Both Boiled All Types Kidney Beans and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled All Types Kidney Beans as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Kidney BeansVS Canned Kidney BeansCooked 51% Whole Wheat Pasta with Enriched SemolinaVS Canned Kidney BeansBoiled Kidney BeansVS 51% Whole Wheat Pasta with Enriched SemolinaCooked 51% Whole Wheat Pasta with Enriched SemolinaVS 51% Whole Wheat Pasta with Enriched Semolina

Compare Foods

Comparing Nutrients in 300 calories Boiled Kidney BeansVS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Cooked 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: