Comparing Nutrients in 500 calories Boiled Kidney BeansVS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Weight per 500 calories

Boiled Kidney Beans

394g

Cooked 51% Whole Wheat Pasta with Enriched Semolina

321g

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 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%

500 kcal ▼

Macro Nutrients

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

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

4.9%4.74g

1.97 gvs4.74 g

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

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0.9%0.29g

Saturated Fat

0.29 gvsNA g

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

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42%0.67g

Omega 3

0.67 gvsNA g

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

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2.5%0.43g

Omega 6

0.43 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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69%89.8g

Carbohydrate

76%99g

89.8 gvs99 g

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

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1.74%1.26g

Sugars

2.87%2.1g

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

1.26 gvs2.1 g

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

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Fructose

0.31%0.22g

≤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 gvs0.22 g

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

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Glucose

%0.22g

NA gvs0.22 g

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

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Sucrose

%0.32g

NA gvs0.32 g

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

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66.3%25g

Fiber

38%14.4g

25 gvs14.4 g

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

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61%34g

Protein

32.5%18g

34 gvs18 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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52.5%0.63mg

Vitamin B1

52.6%0.63mg

Thiamine

0.63 mgvs0.63 mg

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

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17.6%0.23mg

Vitamin B2

32.8%0.43mg

Riboflavin

0.23 mgvs0.43 mg

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

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14.2%2.28mg

Vitamin B3

53.2%8.5mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs8.5 mg

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

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17.3%0.87mg

Vitamin B5

16.7%0.83mg

Pantothenic acid

0.87 mgvs0.83 mg

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

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36.3%0.47mg

Vitamin B6

16%0.21mg

Pyridoxine

0.47 mgvs0.21 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

30.4%122μg

Folates and Folic Acid

512 μgvs122 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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5.25%4.72mg

Vitamin C

Ascorbic acid

4.72 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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0.79%0.12mg

Vitamin E

Tocopherols and Tocotrienols

0.12 mgvsNA mg

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

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27.6%33μg

Vitamin K

0.53%0.64μg

Phytomenadione or phylloquinone

33 μgvs0.64 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

13.8%138mg

Calcium

3.53%35.3mg

138 mgvs35.3 mg

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

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94%0.85mg

Copper

64%0.58mg

0.85 mgvs0.58 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

63.3%5.06mg

8.74 mgvs5.06 mg

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

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39.4%165mg

Magnesium

31.3%131mg

165 mgvs131 mg

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

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73.6%1.7mg

Manganese

137%3.16mg

1.7 mgvs3.16 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

44.4%311mg

543 mgvs311 mg

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

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47%1594mg

Potassium

6.7%228mg

1594 mgvs228 mg

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

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7.87%4.33μg

Selenium

179%98μg

4.33 μgvs98 μg

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

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0.26%3.94mg

Sodium

0.85%13mg

3.94 mgvs13 mg

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

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35.8%3.94mg

Zinc

29.7%3.27mg

3.94 mgvs3.27 mg

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

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7.12%264g

Water

5.33%197g

264 gvs197 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 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 500 kcal.

Comparing minerals per 500 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 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Boiled Kidney BeansVS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Cooked 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: