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

Weight per 500 calories

• Red Kidney Beans: 148g
• 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 - Red Kidney Beans or 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	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	1.62% 1.57g	3.64% 3.53g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	70% 91g	78% 102g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	59.3% 22.6g	41% 15.7g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	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	75% 0.9mg	63.5% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	74.7% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	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	146% 585μg	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	7.4% 6.68mg	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	2.08% 0.31mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	1.04% 1.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	12.3% 123mg	3.46% 34.6mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	60% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	124% 9.93mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	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	86% 602mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	13% 440mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	193% 106μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.1% 16.6mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.35% 12.8g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Red Kidney Beans have 1.8 times more Vitamin B6 and 3.7 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 1.4 times more Vitamin B2 and 3.8 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B1 and Vitamin B5 per 500 calories.
• Both Raw Red Kidney Beans as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 500 calories.

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

• 500 calories of Red Kidney Beans have 3.6 times more Calcium, 1.9 times more Copper, 2.1 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus, 4.6 times more Potassium and 1.4 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 1.8 times more Manganese and 22.4 times more Selenium than Raw Red Kidney Beans.
• 500 calories of 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 Red Kidney Beans have 7.2 times more Omega 3, 1.4 times more Fiber and 1.8 times more Protein than 51% Whole Wheat Pasta with Enriched Semolina.
• Both Red Kidney Beans and 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of 51% Whole Wheat Pasta with Enriched Semolina provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina provide inadequate amounts of Omega 6 in 500 calories.