Comparing Nutrients in 100 calories Boiled Kidney Beans VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Weight per 100 calories

• Boiled Kidney Beans: 78.7g
• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 64g

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

Which food has more nutrients per 100 calories - Boiled Kidney Beans or Cooked 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Boiled Kidney Beans	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	NA	32g per day for Men 19-50 years
Omega 3	8.37% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	15.2% 19.8g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	0.57% 0.42g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.062% 0.045g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 0.064g	g per day for Men 19-50 years
Fiber	13.3% 5.04g	7.6% 2.9g	38g per day for Men 19-50 years
Protein	12% 6.83g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.27% 0.094mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25.6% 102μg	6.1% 24.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.05% 0.94mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.16% 0.024mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	0.11% 0.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	0.71% 7.05mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	22% 1.75mg	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	7.87% 33mg	6.26% 26.3mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	27.5% 0.63mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.5% 109mg	8.9% 62mg	700mg per day for Men 19-50 years
Potassium	9.38% 319mg	1.34% 45.5mg	3400mg per day for Men 19-50 years
Selenium	1.57% 0.87μg	35.8% 19.7μg	55μg per day for Men 19-50 years
Sodium	0.052% 0.79mg	0.17% 2.56mg	1500mg per day for Men 19-50 years
Zinc	7.16% 0.79mg	5.94% 0.65mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	1.07% 39.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 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 100 kcal.

Comparing minerals per 100 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 100 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 100 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 100 kcal.