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

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 64g

California Red Kidney Beans have 2.1 times more energy per 100g than Cooked 51% Whole Wheat Pasta with Enriched Semolina. It has high energy density when compared to other foods. Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina having above average energy density.

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Cooked 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	California Red 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	0.078% 0.076g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	NA	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	NA	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	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	NA	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	20% 7.55g	7.6% 2.9g	38g per day for Men 19-50 years
Protein	13% 7.4g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	California Red 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	13.4% 0.16mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	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	30% 119μg	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	1.5% 1.36mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.11% 0.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	5.9% 59mg	0.71% 7.05mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	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	35.4% 2.83mg	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	6.26% 26.3mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	17.5% 123mg	8.9% 62mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	1.34% 45.5mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	35.8% 19.7μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	0.17% 2.56mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	5.94% 0.65mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	1.07% 39.4g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cooked 51% Whole Wheat Pasta With Enriched Semolina Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Cooked 51% Whole Wheat Pasta with Enriched Semolina?

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 100 calories of California Red Kidney Beans have 1.3 times more Vitamin B1, 1.4 times more Vitamin B5, 2.9 times more Vitamin B6 and 4.9 times more Vitamin B9 than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 100 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.3 times more Vitamin B2 and 2.7 times more Vitamin B3 than Raw California Red Kidney Beans.

Comparing minerals per 100 calories for California Red Kidney Beans vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 100 calories of California Red Kidney Beans have 8.4 times more Calcium, 2.9 times more Copper, 2.8 times more Iron, 1.8 times more Magnesium, 2 times more Phosphorus and 9.9 times more Potassium than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 100 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.1 times more Manganese and 20.3 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cooked 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Zinc per 100 calories.
• 100 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 100 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of California Red Kidney Beans have 2.6 times more Fiber and 2 times more Protein than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• Both California Red Kidney Beans and Cooked 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy and Carbohydrate per 100 calories.