Comparing Nutrients in 500 calories Cooked 51% Whole Wheat PastaVS California Red Kidney Beans

Weight per 500 calories

Cooked 51% Whole Wheat Pasta

315g

California Red Kidney Beans

152g

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 500 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%

500 kcal ▼

Macro Nutrients

Cooked 51% Whole Wheat Pastavs California Red 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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4.86%4.7g

Fat

0.39%0.38g

4.7 gvs0.38 g

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

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2.35%0.75g

Saturated Fat

0.17%0.055g

0.75 gvs0.055 g

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

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7.67%0.12g

Omega 3

7.95%0.13g

0.12 gvs0.13 g

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

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10%1.7g

Omega 6

0.48%0.082g

1.7 gvs0.082 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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76.2%99g

Carbohydrate

69.7%91g

99 gvs91 g

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

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3.7%2.67g

Sugars

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

2.67 gvsNA g

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

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0.3%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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%0.63g

Sucrose

0.63 gvsNA g

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

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38%14.5g

Fiber

99%37.7g

14.5 gvs37.7 g

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

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32.7%18.3g

Protein

66%37g

18.3 gvs37 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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41%0.49mg

Vitamin B1

66.8%0.8mg

Thiamine

0.49 mgvs0.8 mg

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

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25%0.32mg

Vitamin B2

25.5%0.33mg

Riboflavin

0.32 mgvs0.33 mg

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

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56.7%9.08mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

9.08 mgvs3.12 mg

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

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14.5%0.72mg

Vitamin B5

23.6%1.2mg

Pantothenic acid

0.72 mgvs1.2 mg

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

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23.5%0.31mg

Vitamin B6

46.3%0.6mg

Pyridoxine

0.31 mgvs0.6 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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15.7%63μg

Vitamin B9

149%597μg

Folates and Folic Acid

63 μgvs597 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

7.58%6.8mg

Ascorbic acid

NA mgvs6.8 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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2.1%0.31mg

Vitamin E

Tocopherols and Tocotrienols

0.31 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

3.77%37.7mg

Calcium

29.5%295mg

37.7 mgvs295 mg

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

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69.5%0.63mg

Copper

185%1.67mg

0.63 mgvs1.67 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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65%5.2mg

Iron

177%14mg

5.2 mgvs14 mg

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

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33.7%142mg

Magnesium

57.7%242mg

142 mgvs242 mg

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

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141%3.25mg

Manganese

66%1.5mg

3.25 mgvs1.5 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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49.4%346mg

Phosphorus

87.7%614mg

346 mgvs614 mg

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

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7.12%242mg

Potassium

66.4%2258mg

242 mgvs2258 mg

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

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196%108μg

Selenium

8.8%4.85μg

108 μgvs4.85 μg

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

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1.26%19mg

Sodium

1.1%16.7mg

19 mgvs16.7 mg

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

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32%3.52mg

Zinc

35%3.86mg

3.52 mgvs3.86 mg

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

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5.16%191g

Water

0.48%18g

191 gvs18 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 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Cooked 51% Whole Wheat PastaVS California Red Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked 51% Whole Wheat Pasta or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: