Comparing Nutrients in 300 calories Cooked 51% Whole Wheat Pasta with Enriched SemolinaVS Boiled Kidney Beans

Weight per 300 calories

Cooked 51% Whole Wheat Pasta with Enriched Semolina

192g

Boiled Kidney Beans

236g

Cooked 51% Whole Wheat Pasta with Enriched Semolina has 1.2 times more energy per 100g than Boiled Kidney Beans. It has above average energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

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

Macros Ratio

Protein Fat Carbs

Cooked 51% Whole Wheat Pasta with Enriched Semolina

14%

78%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Cooked 51% Whole Wheat Pasta with Enriched Semolinavs Boiled Kidney Beans

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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2.93%2.85g

Fat

1.2%1.2g

2.85 gvs1.2 g

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

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Saturated Fat

0.54%0.17g

NA gvs0.17 g

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

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Omega 3

25%0.4g

NA gvs0.4 g

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

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Omega 6

1.5%0.26g

NA gvs0.26 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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45.7%59.4g

Carbohydrate

41.4%54g

59.4 gvs54 g

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

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1.72%1.25g

Sugars

1.04%0.76g

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

1.25 gvs0.76 g

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

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0.19%0.13g

Fructose

≤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]

0.13 gvsNA g

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

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%0.13g

Glucose

0.13 gvsNA g

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

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%0.19g

Sucrose

0.19 gvsNA g

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

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22.8%8.65g

Fiber

39.8%15g

8.65 gvs15 g

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

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19.5%11g

Protein

36.6%20.5g

11 gvs20.5 g

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

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Vitamins

Cooked 51% Whole Wheat Pasta with Enriched Semolinavs Boiled Kidney Beans

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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31.6%0.38mg

Vitamin B1

31.5%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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19.7%0.26mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.26 mgvs0.14 mg

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

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32%5.1mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

5.1 mgvs1.37 mg

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

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10%0.5mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

0.5 mgvs0.52 mg

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

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9.6%0.13mg

Vitamin B6

22%0.28mg

Pyridoxine

0.13 mgvs0.28 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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18.3%73μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

73 μgvs307 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

3.15%2.83mg

Ascorbic acid

NA mgvs2.83 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

NA mgvs0.071 mg

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

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0.32%0.38μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

0.38 μgvs20 μg

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

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Minerals

Cooked 51% Whole Wheat Pasta with Enriched Semolinavs Boiled Kidney Beans

2.1%21mg

Calcium

8.27%82.7mg

21 mgvs82.7 mg

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

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38.5%0.35mg

Copper

56.7%0.51mg

0.35 mgvs0.51 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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38%3.04mg

Iron

65.6%5.24mg

3.04 mgvs5.24 mg

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

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18.8%79mg

Magnesium

23.6%99mg

79 mgvs99 mg

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

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82.4%1.9mg

Manganese

44%1mg

1.9 mgvs1 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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26.6%187mg

Phosphorus

46.6%326mg

187 mgvs326 mg

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

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4%137mg

Potassium

28%957mg

137 mgvs957 mg

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

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107%59μg

Selenium

4.72%2.6μg

59 μgvs2.6 μg

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

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0.51%7.7mg

Sodium

0.16%2.36mg

7.7 mgvs2.36 mg

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

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18%1.96mg

Zinc

21.5%2.36mg

1.96 mgvs2.36 mg

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

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3.2%118g

Water

4.27%158g

118 gvs158 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 Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Boiled Kidney Beans:

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

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

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina has 1.9 times more Manganese and 22.7 times more Selenium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 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 and 1.3 times more Water than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina and Boiled All Types Kidney Beans have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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

Compare more foods per 300 kcal:

Cooked 51% Whole Wheat Pasta with Enriched SemolinaVS 51% Whole Wheat Pasta with Enriched SemolinaBoiled Kidney BeansVS 51% Whole Wheat Pasta with Enriched SemolinaCooked 51% Whole Wheat Pasta with Enriched SemolinaVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Cooked 51% Whole Wheat Pasta with Enriched SemolinaVS Boiled Kidney Beans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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