Comparing Nutrients in 100 calories California Red Kidney Beans VS 51% Whole Wheat Pasta with Enriched Semolina

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• 51% Whole Wheat Pasta with Enriched Semolina: 27.7g

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

Discover which food has more nutrients per 100 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.92% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	NA	0.84% 0.61g	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	0.076% 0.055g	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	% 0.055g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	20% 7.55g	8.24% 3.13g	38g per day for Men 19-50 years
Protein	13% 7.4g	6.53% 3.66g	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	13.4% 0.16mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	6.67% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	3.88% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	5.1% 0.066mg	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	30% 119μg	7.9% 31.6μg	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	1.5% 1.36mg	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	0.21% 0.25μg	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	5.9% 59mg	0.69% 6.93mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	12% 0.11mg	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	35.4% 2.83mg	12% 0.94mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	25.4% 0.58mg	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	17.5% 123mg	9.97% 70mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	38.7% 21.3μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	0.22% 3.32mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	5.54% 0.61mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	0.069% 2.56g	3700g per day for Men 19-50 years

California Red Kidney Beans VS 51% Whole Wheat Pasta With Enriched Semolina Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or 51% Whole Wheat Pasta with Enriched Semolina?

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs 51% Whole Wheat Pasta with Enriched Semolina:

• 100 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 100 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 100 calories.

Comparing minerals per 100 calories for California Red Kidney Beans vs 51% Whole Wheat Pasta with Enriched Semolina:

• 100 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 100 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.
• 100 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 100 calories of 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 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 100 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 100 calories.