Comparing Nutrients in 500 calories Cooked 51% Whole Wheat Pasta with Enriched SemolinaVS Boiled Kidney Beans

Weight per 500 calories

Cooked 51% Whole Wheat Pasta with Enriched Semolina

321g

Boiled Kidney Beans

394g

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 500 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%

500 kcal ▼

Macro Nutrients

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

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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4.9%4.74g

Fat

2.03%1.97g

4.74 gvs1.97 g

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

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Saturated Fat

0.9%0.29g

NA gvs0.29 g

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

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Omega 3

42%0.67g

NA gvs0.67 g

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

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Omega 6

2.5%0.43g

NA gvs0.43 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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76%99g

Carbohydrate

69%89.8g

99 gvs89.8 g

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

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2.87%2.1g

Sugars

1.74%1.26g

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

2.1 gvs1.26 g

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

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0.31%0.22g

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]

0.22 gvsNA g

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

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%0.22g

Glucose

0.22 gvsNA g

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

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%0.32g

Sucrose

0.32 gvsNA g

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

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38%14.4g

Fiber

66.3%25g

14.4 gvs25 g

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

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32.5%18g

Protein

61%34g

18 gvs34 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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52.6%0.63mg

Vitamin B1

52.5%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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32.8%0.43mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.43 mgvs0.23 mg

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

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53.2%8.5mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

8.5 mgvs2.28 mg

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

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16.7%0.83mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

0.83 mgvs0.87 mg

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

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16%0.21mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.21 mgvs0.47 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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30.4%122μg

Vitamin B9

128%512μg

Folates and Folic Acid

122 μgvs512 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

5.25%4.72mg

Ascorbic acid

NA mgvs4.72 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

0.79%0.12mg

Tocopherols and Tocotrienols

NA mgvs0.12 mg

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

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0.53%0.64μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

0.64 μgvs33 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

3.53%35.3mg

Calcium

13.8%138mg

35.3 mgvs138 mg

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

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64%0.58mg

Copper

94%0.85mg

0.58 mgvs0.85 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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63.3%5.06mg

Iron

109%8.74mg

5.06 mgvs8.74 mg

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

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31.3%131mg

Magnesium

39.4%165mg

131 mgvs165 mg

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

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137%3.16mg

Manganese

73.6%1.7mg

3.16 mgvs1.7 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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44.4%311mg

Phosphorus

77.6%543mg

311 mgvs543 mg

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

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6.7%228mg

Potassium

47%1594mg

228 mgvs1594 mg

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

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179%98μg

Selenium

7.87%4.33μg

98 μgvs4.33 μg

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

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0.85%13mg

Sodium

0.26%3.94mg

13 mgvs3.94 mg

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

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29.7%3.27mg

Zinc

35.8%3.94mg

3.27 mgvs3.94 mg

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

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5.33%197g

Water

7.12%264g

197 gvs264 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 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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