Comparing Nutrients in 300 calories Cooked 51% Whole Wheat PastaVS California Red Kidney Beans

Weight per 300 calories

Cooked 51% Whole Wheat Pasta

189g

California Red Kidney Beans

91g

Raw California Red Kidney Beans have 2.1 times more energy per unit of mass than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina, which is high in comparison to other foods. Cooked 51% Whole Wheat Pasta having above average energy density.

Which food has more nutrients per 300 calories - Cooked 51% Whole Wheat Pasta or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Cooked 51% Whole Wheat Pasta

14%

78%

California Red Kidney Beans

29%

70%

300 kcal ▼

Macro Nutrients

Cooked 51% Whole Wheat Pastavs California Red 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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2.9%2.83g

Fat

0.23%0.23g

2.83 gvs0.23 g

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

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1.4%0.45g

Saturated Fat

0.1%0.033g

0.45 gvs0.033 g

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

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4.6%0.074g

Omega 3

4.77%0.076g

0.074 gvs0.076 g

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

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6.05%1.03g

Omega 6

0.29%0.049g

1.03 gvs0.049 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%59.5g

Carbohydrate

42%54.4g

59.5 gvs54.4 g

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

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2.2%1.6g

Sugars

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

1.6 gvsNA g

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

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0.18%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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%0.38g

Sucrose

0.38 gvsNA g

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

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23%8.68g

Fiber

59.6%22.6g

8.68 gvs22.6 g

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

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19.6%11g

Protein

39.6%22g

11 gvs22 g

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

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Vitamins

Cooked 51% Whole Wheat Pastavs California Red 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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24.7%0.3mg

Vitamin B1

40%0.48mg

Thiamine

0.3 mgvs0.48 mg

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

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15%0.19mg

Vitamin B2

15.3%0.2mg

Riboflavin

0.19 mgvs0.2 mg

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

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34%5.45mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

5.45 mgvs1.87 mg

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

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8.68%0.43mg

Vitamin B5

14%0.71mg

Pantothenic acid

0.43 mgvs0.71 mg

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

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14%0.18mg

Vitamin B6

27.8%0.36mg

Pyridoxine

0.18 mgvs0.36 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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9.43%37.7μg

Vitamin B9

89.5%358μg

Folates and Folic Acid

37.7 μgvs358 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

4.55%4.1mg

Ascorbic acid

NA mgvs4.1 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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1.26%0.19mg

Vitamin E

Tocopherols and Tocotrienols

0.19 mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Cooked 51% Whole Wheat Pastavs California Red Kidney Beans

2.26%22.6mg

Calcium

17.7%177mg

22.6 mgvs177 mg

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

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41.7%0.38mg

Copper

111%1mg

0.38 mgvs1 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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39%3.1mg

Iron

106%8.5mg

3.1 mgvs8.5 mg

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

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20.2%85mg

Magnesium

34.6%145mg

85 mgvs145 mg

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

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84.7%1.95mg

Manganese

39.5%0.91mg

1.95 mgvs0.91 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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29.6%208mg

Phosphorus

52.6%368mg

208 mgvs368 mg

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

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4.27%145mg

Potassium

40%1355mg

145 mgvs1355 mg

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

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117%64.5μg

Selenium

5.3%2.9μg

64.5 μgvs2.9 μg

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

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0.75%11.3mg

Sodium

0.67%10mg

11.3 mgvs10 mg

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

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19.2%2.1mg

Zinc

21%2.3mg

2.1 mgvs2.3 mg

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

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3.1%115g

Water

0.29%10.7g

115 gvs10.7 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 vs California Red Kidney Beans:

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 2.9 times more Vitamin B3 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.6 times more Vitamin B1, 1.6 times more Vitamin B5, 2 times more Vitamin B6 and 9.5 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 Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 300 kcal.

Comparing minerals per 300 calories for Cooked 51% Whole Wheat Pasta vs California Red Kidney Beans:

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 2.1 times more Manganese, 22.2 times more Selenium and 10.7 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 7.8 times more Calcium, 2.7 times more Copper, 2.7 times more Iron, 1.7 times more Magnesium, 1.8 times more Phosphorus and 9.3 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 Raw California Red Kidney Beans have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina has 20.9 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.6 times more Fiber and 2 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 and Raw California Red Kidney Beans have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked 51% Whole Wheat PastaVS Cooked QuinoaCalifornia Red Kidney BeansVS Cooked QuinoaCooked 51% Whole Wheat PastaVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Cooked 51% Whole Wheat PastaVS California Red Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked 51% Whole Wheat Pasta or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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