Comparing Nutrients in 500 calories California Red Kidney Beans VS 51% Whole Wheat Pasta with Enriched Semolina

Weight per 500 calories

• California Red Kidney Beans: 152g
• 51% Whole Wheat Pasta with Enriched Semolina: 139g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	California Red Kidney Beans	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	3.64% 3.53g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	6.44% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	78% 102g	130g per day for Men 19-50 years
Sugars	NA	4.2% 3.05g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.55g	g per day for Men 19-50 years
Fiber	99% 37.7g	41% 15.7g	38g per day for Men 19-50 years
Protein	66% 37g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	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	66.8% 0.8mg	63.5% 0.76mg	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	74.7% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	25.6% 0.33mg	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	39.5% 158μg	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	7.58% 6.8mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.04% 1.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	29.5% 295mg	3.46% 34.6mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	60% 0.54mg	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	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	127% 2.92mg	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	50% 349mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	13% 440mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	193% 106μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	1.1% 16.6mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.35% 12.8g	3700g per day for Men 19-50 years

California Red Kidney Beans VS 51% Whole Wheat Pasta With Enriched Semolina Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or 51% Whole Wheat Pasta with Enriched Semolina?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs 51% Whole Wheat Pasta with Enriched Semolina:

• 500 calories of California Red Kidney Beans have 1.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.8 times more Vitamin B9 than 51% Whole Wheat Pasta with Enriched Semolina.
• While 500 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.3 times more Vitamin B2 and 3.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B1 per 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs 51% Whole Wheat Pasta with Enriched Semolina:

• 500 calories of California Red Kidney Beans have 8.5 times more Calcium, 3.1 times more Copper, 3 times more Iron, 1.9 times more Magnesium, 1.8 times more Phosphorus, 5.1 times more Potassium and 1.3 times more Zinc than 51% Whole Wheat Pasta with Enriched Semolina.
• While 500 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.9 times more Manganese and 21.9 times more Selenium than Raw California Red Kidney Beans.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 2.4 times more Fiber and 2 times more Protein than 51% Whole Wheat Pasta with Enriched Semolina.
• Both California Red Kidney Beans and 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw California Red Kidney Beans as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.