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

Weight per 500 calories

• Cooked Whole-wheat Pasta: 336g
• Boiled California Red Kidney Beans: 403g

Cooked Whole-wheat Pasta has 1.2 times more energy per 100g than Boiled California Red Kidney Beans. It has average energy density when compared to other foods. Boiled California Red Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Whole-wheat Pasta	15%	10%	75%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Whole-wheat Pasta	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.9% 5.74g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	7.55% 0.12g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.6% 101g	69.5% 90g	130g per day for Men 19-50 years
Sugars	3.47% 2.5g	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	0.32% 0.23g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.67g	NA	g per day for Men 19-50 years
Fiber	34.4% 13g	99% 37.5g	38g per day for Men 19-50 years
Protein	36% 20g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.6% 0.52mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	32.3% 0.42mg	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	17.6% 70.5μg	74.6% 298μg	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	0% 0mg	5.38% 4.84mg	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	5.15% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.68% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.36% 43.6mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	129% 1.17mg	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	72% 5.77mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	55.8% 1.3mg	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	61% 426mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	221% 122μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	0.89% 13.4mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	5.6% 207g	7.3% 270g	3700g per day for Men 19-50 years

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

• Cooked Whole-wheat Pasta has 1.3 times more Vitamin B2 and 4.8 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Boiled California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
• Both Cooked Whole-wheat Pasta as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Cooked Whole-wheat Pasta has 3.5 times more Manganese, 25.2 times more Selenium and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 6.1 times more Calcium, 1.5 times more Copper, 2.1 times more Iron, 1.3 times more Phosphorus, 5.2 times more Potassium and 1.3 times more Water than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Boiled California Red Kidney Beans have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Whole-wheat Pasta has 15.8 times more Fat and 22.4 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.9 times more Fiber and 1.8 times more Protein than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Boiled California Red Kidney Beans have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Cooked Whole-wheat Pasta as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.