Comparing Nutrients in 300 calories Cooked Enriched Pasta with Salt VS Boiled California Red Kidney Beans

Weight per 300 calories

• Cooked Enriched Pasta with Salt: 191g
• Boiled California Red Kidney Beans: 242g

Cooked Enriched Pasta with Salt has 1.3 times more energy per 100g than Boiled California Red Kidney Beans. It has above average energy density when compared to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Cooked Enriched Pasta with Salt or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Enriched Pasta with Salt	15%	5%	80%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Enriched Pasta with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.83% 1.78g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2.87% 0.046g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.5g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	NA	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	0.079% 0.057g	NA	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	% 0.076g	NA	g per day for Men 19-50 years
Sucrose	% 0.17g	NA	g per day for Men 19-50 years
Fiber	9.05% 3.44g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	19.8% 11g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Enriched Pasta with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.6% 0.52mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.094mg	19.4% 0.25mg	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	35% 139μg	44.8% 179μg	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	0% 0mg	3.23% 2.9mg	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	0.76% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Enriched Pasta with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	77.7% 0.7mg	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	30.6% 2.45mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	8.2% 34.4mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	33.5% 0.77mg	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	16% 111mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	2.47% 84mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	8.86% 0.97mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.2% 119g	4.38% 162g	3700g per day for Men 19-50 years

Cooked Enriched Pasta With Salt VS Boiled California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Enriched Pasta with Salt or Boiled California Red Kidney Beans?

Lets compare vitamin content per 300 calories of Cooked Enriched Pasta with Salt vs Boiled California Red Kidney Beans:

• 300 calories of Cooked Enriched Pasta with Salt have 1.7 times more Vitamin B1, 1.7 times more Vitamin B2 and 2.5 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 2.5 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cooked Enriched Pasta with Salt.
• 300 calories of Cooked Enriched Pasta with Salt have insufficient amounts of Vitamin B5
• Both Cooked Enriched Pasta with Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Enriched Pasta with Salt vs Boiled California Red Kidney Beans:

• 300 calories of Cooked Enriched Pasta with Salt have 17.4 times more Selenium and 25.9 times more Sodium than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 11.9 times more Calcium, 3.7 times more Copper, 2.9 times more Iron, 3.4 times more Magnesium, 1.3 times more Manganese, 3 times more Phosphorus, 12.1 times more Potassium and 2.1 times more Zinc than Cooked Enriched Pasta with Salt.
• 300 calories of Cooked Enriched Pasta with Salt lack sufficient amounts of Calcium and Potassium
• 300 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled California Red Kidney Beans contain 6.5 times more Fiber and 2 times more Protein than Cooked Enriched Pasta with Salt.
• Both Cooked Enriched Pasta with Salt and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Cooked Enriched Pasta with Salt as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.