Comparing Nutrients in 500 calories California Red Kidney Beans VS Cooked Enriched Pasta with Salt

Weight per 500 calories

• California Red Kidney Beans: 152g
• Cooked Enriched Pasta with Salt: 319g

California Red Kidney Beans have 2.1 times more energy per 100g than Cooked Enriched Pasta with Salt. It has high energy density when compared to other foods. Cooked Enriched Pasta with Salt having above average energy density.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Cooked Enriched Pasta with Salt?

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	3.05% 2.96g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	4.78% 0.076g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	5.53% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	75% 97g	130g per day for Men 19-50 years
Sugars	NA	2.46% 1.8g	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	0.13% 0.096g	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	% 0.29g	g per day for Men 19-50 years
Fiber	99% 37.7g	15% 5.73g	38g per day for Men 19-50 years
Protein	66% 37g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	72.7% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	33.6% 5.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	7.13% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	12% 0.16mg	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	149% 597μg	58% 232μg	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	7.58% 6.8mg	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	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Calcium	29.5% 295mg	2.23% 22.3mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	35.4% 0.32mg	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	177% 14mg	51% 4.08mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	13.6% 57.3mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	44.6% 1.03mg	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	87.7% 614mg	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	4.12% 140mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	153% 84μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	28% 417mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	14.8% 1.62mg	11mg per day for Men 19-50 years
Water	0.48% 18g	5.35% 198g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cooked Enriched Pasta With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Cooked Enriched Pasta with Salt?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Cooked Enriched Pasta with Salt:

• 500 calories of California Red Kidney Beans have 3.3 times more Vitamin B5, 3.9 times more Vitamin B6 and 2.6 times more Vitamin B9 than Cooked Enriched Pasta with Salt.
• While 500 kcal of Cooked Enriched Pasta with Salt contain 1.3 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cooked Enriched Pasta with Salt provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cooked Enriched Pasta with Salt have insufficient amounts of Vitamin B5
• Both Raw California Red Kidney Beans as well as Cooked Enriched Pasta with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Cooked Enriched Pasta with Salt:

• 500 calories of California Red Kidney Beans have 13.3 times more Calcium, 5.2 times more Copper, 3.5 times more Iron, 4.2 times more Magnesium, 1.5 times more Manganese, 3.3 times more Phosphorus, 16.1 times more Potassium and 2.4 times more Zinc than Cooked Enriched Pasta with Salt.
• While 500 kcal of Cooked Enriched Pasta with Salt contain 17.3 times more Selenium and 25 times more Sodium than Raw California Red Kidney Beans.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Cooked Enriched Pasta with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 6.6 times more Fiber and 2 times more Protein than Cooked Enriched Pasta with Salt.
• Both California Red Kidney Beans and Cooked Enriched Pasta with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw California Red Kidney Beans as well as Cooked Enriched Pasta with Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.