Comparing Nutrients in 300 calories Red Kidney Beans VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Weight per 300 calories

• Red Kidney Beans: 89g
• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 192g

Red Kidney Beans have 2.2 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 300 calories - Red Kidney Beans or Cooked 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Red Kidney Beans	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	2.93% 2.85g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	20% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	1.72% 1.25g	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% 0.13g	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	% 0.13g	g per day for Men 19-50 years
Sucrose	NA	% 0.19g	g per day for Men 19-50 years
Fiber	35.6% 13.5g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	36% 20g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	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	45% 0.54mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	9.6% 0.13mg	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	87.7% 351μg	18.3% 73μg	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	4.45% 4mg	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	1.25% 0.19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	0.32% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	7.4% 74mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	38.5% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	18.8% 79mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	82.4% 1.9mg	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	51.6% 361mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	4% 137mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	3.2% 118g	3700g per day for Men 19-50 years

Red Kidney Beans VS Cooked 51% Whole Wheat Pasta With Enriched Semolina Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Cooked 51% Whole Wheat Pasta with Enriched Semolina?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 300 calories of Red Kidney Beans have 1.4 times more Vitamin B1, 1.4 times more Vitamin B5, 2.8 times more Vitamin B6 and 4.8 times more Vitamin B9 than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 300 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 Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 300 calories of Red Kidney Beans have 3.5 times more Calcium, 1.8 times more Copper, 2 times more Iron, 1.6 times more Magnesium, 1.9 times more Phosphorus, 8.9 times more Potassium and 1.3 times more Zinc than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.9 times more Manganese and 20.7 times more Selenium than Raw Red Kidney Beans.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 1.6 times more Fiber and 1.8 times more Protein than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• Both Red Kidney Beans and Cooked 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy and Carbohydrate per 300 calories.