Comparing Nutrients in 500 calories Whole Wheat Pasta VS Boiled Kidney Beans

Weight per 500 calories

• Whole Wheat Pasta: 142g
• Boiled Kidney Beans: 394g

Whole Wheat Pasta has 2.8 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Whole Wheat Pasta or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Whole Wheat Pasta	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.16g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	8.9% 1.5g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	69% 89.8g	130g per day for Men 19-50 years
Sugars	5.37% 3.9g	1.74% 1.26g	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	0.59% 0.43g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 0.97g	NA	g per day for Men 19-50 years
Fiber	34.4% 13g	66.3% 25g	38g per day for Men 19-50 years
Protein	35% 19.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.24mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	36.3% 0.47mg	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	24.5% 98μg	128% 512μg	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	NA	5.25% 4.72mg	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	4.36% 0.65mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.66% 2μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	4.1% 41mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	78.4% 0.71mg	94% 0.85mg	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	64.3% 5.14mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	43.3% 182mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	73.6% 1.7mg	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	69.6% 487mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	18% 616mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.52mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.2mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Whole Wheat Pasta vs Boiled Kidney Beans:

• Dry Whole-Wheat Pasta has 1.4 times more Vitamin B2, 5.4 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.2 times more Vitamin B9 and 16.6 times more Vitamin K than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B6 per 500 kcal.
• Both Dry Whole-Wheat Pasta as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Whole Wheat Pasta vs Boiled Kidney Beans:

• Dry Whole-Wheat Pasta has 2.5 times more Manganese and 25.5 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.3 times more Calcium, 1.7 times more Iron, 2.6 times more Potassium and 22.6 times more Water than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Boiled All Types Kidney Beans have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Whole-Wheat Pasta has 3.6 times more Omega 6 and 3.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.7 times more Omega 3, 1.9 times more Fiber and 1.7 times more Protein than Dry Whole-Wheat Pasta.
• Both Dry Whole-Wheat Pasta and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Dry Whole-Wheat Pasta as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.