Comparing Nutrients in 500 calories California Red Kidney Beans VS Cooked Whole-wheat Pasta

Weight per 500 calories

• California Red Kidney Beans: 152g
• Cooked Whole-wheat Pasta: 336g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	5.9% 5.74g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	2.55% 0.82g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	7.55% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	10.6% 1.8g	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	77.6% 101g	130g per day for Men 19-50 years
Sugars	NA	3.47% 2.5g	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	0.32% 0.23g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	99% 37.7g	34.4% 13g	38g per day for Men 19-50 years
Protein	66% 37g	36% 20g	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	66.8% 0.8mg	43.6% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	24% 0.31mg	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	17.6% 70.5μg	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	5.15% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.68% 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	29.5% 295mg	4.36% 43.6mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	84% 0.76mg	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	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	193% 4.43mg	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	61% 426mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	221% 122μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	0.89% 13.4mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.48% 18g	5.6% 207g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cooked Whole-wheat Pasta Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Cooked Whole-wheat Pasta?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Cooked Whole-wheat Pasta:

• 500 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 500 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 500 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 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Cooked Whole-wheat Pasta:

• 500 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 500 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 500 calories.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Cooked Whole-wheat Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 2.9 times more Fiber and 1.8 times more Protein than Cooked Whole-wheat Pasta.
• While 500 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 500 calories.
• 500 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 500 calories.