Comparing Nutrients in 100 calories Cooked Whole-wheat Pasta VS California Red Kidney Beans

Weight per 100 calories

• Cooked Whole-wheat Pasta: 67g
• California Red Kidney Beans: 30.3g

Raw California Red Kidney Beans have 2.2 times more energy per unit of mass than Cooked Whole-wheat Pasta, which is high in comparison to other foods. Cooked Whole-wheat Pasta having average energy density.

Which food has more nutrients per 100 calories - Cooked Whole-wheat Pasta or California Red Kidney Beans?

Macros Ratio

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

Macro Nutrients

	Cooked Whole-wheat Pasta	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	0.096% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	14% 18g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	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	0.065% 0.047g	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	% 0.047g	NA	g per day for Men 19-50 years
Sucrose	% 0.13g	NA	g per day for Men 19-50 years
Fiber	6.9% 2.6g	20% 7.55g	38g per day for Men 19-50 years
Protein	7.18% 4.02g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Whole-wheat Pasta	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	8.72% 0.1mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	9.25% 0.12mg	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	3.52% 14μg	30% 119μg	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	1.5% 1.36mg	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	1.03% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Whole-wheat Pasta	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.87% 8.72mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	37% 0.33mg	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	14.4% 1.15mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	8.63% 36.2mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	13% 0.3mg	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	12% 85.2mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	1.9% 64.4mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.7mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	8.18% 0.9mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	1.12% 41.5g	0.096% 3.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Whole-wheat Pasta vs California Red Kidney Beans:

• Cooked Whole-wheat Pasta has 3.4 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6, 8.5 times more Vitamin B9 and more Vitamin C than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 100 kcal.
• Both Cooked Whole-wheat Pasta as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Whole-wheat Pasta vs California Red Kidney Beans:

• Cooked Whole-wheat Pasta has 2.9 times more Manganese, 25.1 times more Selenium and 11.6 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.8 times more Calcium, 2.2 times more Copper, 2.5 times more Iron, 1.3 times more Magnesium, 1.4 times more Phosphorus and 7 times more Potassium than Cooked Whole-wheat Pasta.
• Both Cooked Whole-wheat Pasta and Raw California Red Kidney Beans have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Whole-wheat Pasta has 15.1 times more Fat and 22.1 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw 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 Raw California Red Kidney Beans have similar amounts of Energy, Omega 3 and Carbohydrate per 100 kcal.
• Both Cooked Whole-wheat Pasta as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.