Comparing Nutrients in 500 calories Boiled Kidney BeansVS Cooked Whole-wheat Pasta

Weight per 500 calories

Boiled Kidney Beans

394g

Cooked Whole-wheat Pasta

336g

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

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Cooked Whole-wheat Pasta?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Cooked Whole-wheat Pasta

15%

10%

75%

500 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Cooked Whole-wheat Pasta

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.03%1.97g

Fat

5.9%5.74g

1.97 gvs5.74 g

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

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0.9%0.29g

Saturated Fat

2.55%0.82g

0.29 gvs0.82 g

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

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42%0.67g

Omega 3

7.55%0.12g

0.67 gvs0.12 g

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

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2.5%0.43g

Omega 6

10.6%1.8g

0.43 gvs1.8 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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69%89.8g

Carbohydrate

77.6%101g

89.8 gvs101 g

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

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1.74%1.26g

Sugars

3.47%2.5g

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

1.26 gvs2.5 g

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

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Fructose

0.32%0.23g

≤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 gvs0.23 g

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

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Glucose

%0.23g

NA gvs0.23 g

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

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Sucrose

%0.67g

NA gvs0.67 g

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

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66.3%25g

Fiber

34.4%13g

25 gvs13 g

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

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61%34g

Protein

36%20g

34 gvs20 g

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

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Vitamins

Boiled Kidney Beansvs Cooked Whole-wheat Pasta

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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52.5%0.63mg

Vitamin B1

43.6%0.52mg

Thiamine

0.63 mgvs0.52 mg

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

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17.6%0.23mg

Vitamin B2

25.6%0.33mg

Riboflavin

0.23 mgvs0.33 mg

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

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14.2%2.28mg

Vitamin B3

65.6%10.5mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs10.5 mg

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

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17.3%0.87mg

Vitamin B5

18%0.9mg

Pantothenic acid

0.87 mgvs0.9 mg

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

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36.3%0.47mg

Vitamin B6

24%0.31mg

Pyridoxine

0.47 mgvs0.31 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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128%512μg

Vitamin B9

17.6%70.5μg

Folates and Folic Acid

512 μgvs70.5 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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5.25%4.72mg

Vitamin C

0%0mg

Ascorbic acid

4.72 mgvs0 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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0.79%0.12mg

Vitamin E

5.15%0.77mg

Tocopherols and Tocotrienols

0.12 mgvs0.77 mg

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

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27.6%33μg

Vitamin K

1.68%2μg

Phytomenadione or phylloquinone

33 μgvs2 μg

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

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Minerals

Boiled Kidney Beansvs Cooked Whole-wheat Pasta

13.8%138mg

Calcium

4.36%43.6mg

138 mgvs43.6 mg

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

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94%0.85mg

Copper

84%0.76mg

0.85 mgvs0.76 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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109%8.74mg

Iron

72%5.77mg

8.74 mgvs5.77 mg

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

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39.4%165mg

Magnesium

43%181mg

165 mgvs181 mg

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

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73.6%1.7mg

Manganese

193%4.43mg

1.7 mgvs4.43 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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77.6%543mg

Phosphorus

61%426mg

543 mgvs426 mg

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

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47%1594mg

Potassium

9.47%322mg

1594 mgvs322 mg

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

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7.87%4.33μg

Selenium

221%122μg

4.33 μgvs122 μg

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

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0.26%3.94mg

Sodium

0.89%13.4mg

3.94 mgvs13.4 mg

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

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35.8%3.94mg

Zinc

41%4.5mg

3.94 mgvs4.5 mg

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

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7.12%264g

Water

5.6%207g

264 gvs207 g

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

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Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Cooked Whole-wheat Pasta:

Boiled All Types Kidney Beans have 1.2 times more Vitamin B1, 1.5 times more Vitamin B6, 7.3 times more Vitamin B9, more Vitamin C and 16.4 times more Vitamin K than Cooked Whole-wheat Pasta.
While Cooked Whole-wheat Pasta contains 1.5 times more Vitamin B2, 4.6 times more Vitamin B3 and 6.5 times more Vitamin E than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Cooked Whole-wheat Pasta have similar amounts of Vitamin B5 per 500 kcal.
Both Boiled All Types Kidney Beans as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Cooked Whole-wheat Pasta:

Boiled All Types Kidney Beans have 3.2 times more Calcium, 1.5 times more Iron, 1.3 times more Phosphorus, 4.9 times more Potassium and 1.3 times more Water than Cooked Whole-wheat Pasta.
While Cooked Whole-wheat Pasta contains 2.6 times more Manganese and 28.1 times more Selenium than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Cooked Whole-wheat Pasta have similar amounts of Copper, Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled All Types Kidney Beans have 5.5 times more Omega 3, 1.9 times more Fiber and 1.7 times more Protein than Cooked Whole-wheat Pasta.
While Cooked Whole-wheat Pasta contains 2.9 times more Fat and 4.2 times more Omega 6 than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Cooked Whole-wheat Pasta have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled All Types Kidney Beans as well as Cooked Whole-wheat Pasta have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Kidney BeansVS Canned Kidney BeansCooked Whole-wheat PastaVS Canned Kidney BeansBoiled Kidney BeansVS Spinach Spaghetti Cooked Whole-wheat PastaVS Spinach Spaghetti

Compare Foods

Comparing Nutrients in 500 calories Boiled Kidney BeansVS Cooked Whole-wheat Pasta

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Cooked Whole-wheat Pasta?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: