Comparing Nutrients in 100 calories Canned Kidney Beans VS Whole Wheat Flour

Weight per 100 calories

• Canned Kidney Beans: 119g
• Whole Wheat Flour: 29.4g

Whole-grain Wheat Flour has 4 times more energy per unit of mass than Canned All Types Kidney Beans, which is high in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Canned Kidney Beans or Whole Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Whole Wheat Flour	15%	6%	79%

Macro Nutrients

	Canned Kidney Beans	Whole Wheat Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	1.34% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	16.3% 21g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	0.17% 0.12g	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% 0g	0.02% 0.015g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 0.11g	g per day for Men 19-50 years
Fiber	13.5% 5.1g	8.3% 3.15g	38g per day for Men 19-50 years
Protein	11% 6.2g	6.94% 3.9g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Whole Wheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	12.3% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.67% 0.061mg	3.73% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	3.55% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.78% 0.088mg	9.2% 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	10.7% 43μg	3.24% 13μg	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	1.6% 1.43mg	0% 0mg	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	0.16% 0.024mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.07% 4.9μg	0.47% 0.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	4.05% 40.5mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	13.4% 0.12mg	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	17.4% 1.4mg	13.2% 1.06mg	8mg per day for Men 19-50 years
Magnesium	7.65% 32mg	9.6% 40.3mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	52% 1.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	38.2% 17.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.3% 107mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	3.14% 107mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	23.5% 352mg	0.039% 0.59mg	1500mg per day for Men 19-50 years
Zinc	4.98% 0.55mg	6.95% 0.76mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.085% 3.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Kidney Beans vs Whole Wheat Flour:

• Canned All Types Kidney Beans have 1.3 times more Vitamin B2, 3.3 times more Vitamin B9, more Vitamin C and 8.7 times more Vitamin K than Whole-grain Wheat Flour.
• While Whole-grain Wheat Flour contains 3 times more Vitamin B3, 1.4 times more Vitamin B6 and 8.8 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Whole-grain Wheat Flour have similar amounts of Vitamin B1 and Vitamin B5 per 100 kcal.
• Both Canned All Types Kidney Beans as well as Whole-grain Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Kidney Beans vs Whole Wheat Flour:

• Canned All Types Kidney Beans have 4 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 2.6 times more Potassium, 599 times more Sodium and 29.4 times more Water than Whole-grain Wheat Flour.
• While Whole-grain Wheat Flour contains 1.3 times more Magnesium, 6 times more Manganese, 17 times more Selenium and 1.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Whole-grain Wheat Flour have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned All Types Kidney Beans have 4.5 times more Omega 3, 18.3 times more Sugars, 1.6 times more Fiber and 1.6 times more Protein than Whole-grain Wheat Flour.
• While Whole-grain Wheat Flour contains 2.5 times more Omega 6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Whole-grain Wheat Flour have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Canned All Types Kidney Beans as well as Whole-grain Wheat Flour have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.