Comparing Nutrients in 500 calories Boiled Kidney Beans VS Whole Wheat Pasta

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Whole Wheat Pasta: 142g

Dry Whole-Wheat Pasta has 2.8 times more energy per unit of mass than Boiled All Types Kidney Beans, which is high in comparison to other foods. Boiled Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Whole Wheat Pasta	15%	7%	78%

Macro Nutrients

	Boiled Kidney Beans	Whole Wheat Pasta	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	4.3% 4.16g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	8.9% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	80% 104g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	5.37% 3.9g	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	0.59% 0.43g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 0.97g	g per day for Men 19-50 years
Fiber	66.3% 25g	34.4% 13g	38g per day for Men 19-50 years
Protein	61% 34g	35% 19.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	77% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	24.7% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	31% 0.4mg	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	128% 512μg	24.5% 98μg	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	5.25% 4.72mg	NA	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	0.79% 0.12mg	4.36% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	1.66% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	13.8% 138mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	78.4% 0.71mg	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	109% 8.74mg	64.3% 5.14mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	43.3% 182mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	184% 4.24mg	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	77.6% 543mg	69.6% 487mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	18% 616mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	0.57% 8.52mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	38.4% 4.2mg	11mg per day for Men 19-50 years
Water	7.12% 264g	0.32% 11.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Whole Wheat Pasta:

• Boiled All Types Kidney Beans have 5.2 times more Vitamin B9 and 16.6 times more Vitamin K than Dry Whole-Wheat Pasta.
• While Dry Whole-Wheat Pasta contains 1.4 times more Vitamin B2, 5.4 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry Whole-Wheat Pasta have similar amounts of Vitamin B1 and Vitamin B6 per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Dry Whole-Wheat Pasta have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Whole Wheat Pasta:

• Boiled All Types Kidney Beans have 3.3 times more Calcium, 1.2 times more Copper, 1.7 times more Iron, 2.6 times more Potassium and 22.6 times more Water than Dry Whole-Wheat Pasta.
• While Dry Whole-Wheat Pasta contains 2.5 times more Manganese and 25.5 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry Whole-Wheat Pasta have similar amounts of Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 6.7 times more Omega 3, 1.9 times more Fiber and 1.7 times more Protein than Dry Whole-Wheat Pasta.
• While Dry Whole-Wheat Pasta contains 3.6 times more Omega 6 and 3.1 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Dry Whole-Wheat Pasta have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Dry Whole-Wheat Pasta have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.