Comparing Nutrients in 300 calories California Red Kidney Beans VS Cooked Whole-wheat Pasta

Weight per 300 calories

• California Red Kidney Beans: 91g
• Cooked Whole-wheat Pasta: 201g

California Red Kidney Beans have 2.2 times more energy per 100g than Cooked Whole-wheat Pasta. It has high energy density when compared to other foods. Cooked Whole-wheat Pasta having average energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Cooked Whole-wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	California Red Kidney Beans	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	3.55% 3.44g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	4.53% 0.072g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	6.37% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	46.6% 60.5g	130g per day for Men 19-50 years
Sugars	NA	2.1% 1.5g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	20.7% 7.85g	38g per day for Men 19-50 years
Protein	39.6% 22g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	39.3% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	14.4% 0.19mg	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	89.5% 358μg	10.6% 42.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.55% 4.1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.1% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	17.7% 177mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	50.3% 0.45mg	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	106% 8.5mg	43.3% 3.46mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	116% 2.66mg	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	52.6% 368mg	36.5% 256mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	5.7% 193mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.54% 8.05mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	3.36% 124g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cooked Whole-wheat Pasta Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Cooked Whole-wheat Pasta?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Cooked Whole-wheat Pasta:

• 300 calories of California Red Kidney Beans have 1.5 times more Vitamin B1, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 8.5 times more Vitamin B9 than Cooked Whole-wheat Pasta.
• While 300 kcal of Cooked Whole-wheat Pasta contain 3.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cooked Whole-wheat Pasta provide similar amounts of Vitamin B2 per 300 calories.
• Both Raw California Red Kidney Beans as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Cooked Whole-wheat Pasta:

• 300 calories of California Red Kidney Beans have 6.8 times more Calcium, 2.2 times more Copper, 2.5 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus and 7 times more Potassium than Cooked Whole-wheat Pasta.
• While 300 kcal of Cooked Whole-wheat Pasta contain 2.9 times more Manganese and 25.1 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cooked Whole-wheat Pasta contain similar levels of Zinc per 300 calories.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Cooked Whole-wheat Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 2.9 times more Fiber and 1.8 times more Protein than Cooked Whole-wheat Pasta.
• While 300 kcal of Cooked Whole-wheat Pasta contain 22.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cooked Whole-wheat Pasta offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 6
• Both Raw California Red Kidney Beans as well as Cooked Whole-wheat Pasta provide inadequate amounts of Omega 3 in 300 calories.