Comparing Nutrients in 500 calories California Red Kidney Beans VS Enriched Semolina

Weight per 500 calories

• California Red Kidney Beans: 152g
• 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 Enriched Semolina?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Enriched Semolina	14%	3%	83%

Macro Nutrients

	California Red Kidney Beans	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	1.5% 1.46g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	3.2% 0.55g	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	78% 101g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	99% 37.7g	14.3% 5.4g	38g per day for Men 19-50 years
Protein	66% 37g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Enriched Semolina	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	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	11% 0.14mg	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	63.5% 254μg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Enriched Semolina	Recommended Dietary Allowance
Calcium	29.5% 295mg	2.36% 23.6mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	29% 0.26mg	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	75.7% 6.06mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	15.5% 65.3mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	37.4% 0.86mg	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	27% 189mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	226% 124μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	0.093% 1.4mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.48% 17.6g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Enriched Semolina Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Enriched Semolina?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Enriched Semolina:

• 500 calories of California Red Kidney Beans have 1.5 times more Vitamin B5, 4.2 times more Vitamin B6 and 2.3 times more Vitamin B9 than Enriched Semolina.
• While 500 kcal of Enriched Semolina contain 1.4 times more Vitamin B1, 2.4 times more Vitamin B2 and 2.7 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Enriched Semolina 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 Enriched Semolina:

• 500 calories of California Red Kidney Beans have 12.5 times more Calcium, 6.3 times more Copper, 2.3 times more Iron, 3.7 times more Magnesium, 1.8 times more Manganese, 3.2 times more Phosphorus, 8.7 times more Potassium and 2.6 times more Zinc than Enriched Semolina.
• While 500 kcal of Enriched Semolina contain 25.6 times more Selenium than Raw California Red Kidney Beans.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Enriched Semolina lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 7 times more Fiber and 2.1 times more Protein than Enriched Semolina.
• Both California Red Kidney Beans and Enriched Semolina offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw California Red Kidney Beans as well as Enriched Semolina provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.