Comparing Nutrients in 100 calories Hard white Wheat VS Red Kidney Beans

Weight per 100 calories

• Hard white Wheat: 29g
• Red Kidney Beans: 29.7g

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

Which food has more nutrients per 100 calories - Hard white Wheat or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Hard white Wheat	Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	14% 18g	130g per day for Men 19-50 years
Sugars	0.17% 0.12g	0.86% 0.62g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	12% 4.5g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	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	9.43% 0.11mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.43% 0.032mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	3.9% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.58% 0.28mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.28% 0.11mg	9.06% 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	2.78% 11μg	29.2% 117μg	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% 1.34mg	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	1.97% 0.3mg	0.42% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.46% 0.56μg	1.4% 1.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard white Wheat	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.94% 9.36mg	2.46% 24.6mg	1000mg per day for Men 19-50 years
Copper	11.8% 0.11mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.016% 0.65μg	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	16.7% 1.33mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	6.47% 27mg	9.75% 41mg	420mg per day for Men 19-50 years
Manganese	48.6% 1.1mg	14.3% 0.33mg	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	15% 104mg	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	3.7% 126mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	NA	1.73% 0.95μg	55μg per day for Men 19-50 years
Sodium	0.039% 0.58mg	0.24% 3.56mg	1500mg per day for Men 19-50 years
Zinc	8.85% 0.97mg	7.53% 0.83mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.094% 3.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Hard white Wheat vs Red Kidney Beans:

• Hard white Wheat has 2 times more Vitamin B3, 1.2 times more Vitamin B5 and 4.7 times more Vitamin E than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.6 times more Vitamin B1, 2 times more Vitamin B2, 10.5 times more Vitamin B9, more Vitamin C and 3 times more Vitamin K than Hard white Wheat.
• Both Hard white Wheat and Raw Red Kidney Beans have similar amounts of Vitamin B6 per 100 kcal.
• Both Hard white Wheat as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Hard white Wheat vs Red Kidney Beans:

• Hard white Wheat has 3.4 times more Manganese than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 2.6 times more Calcium, 2 times more Copper, 1.5 times more Iron, 1.5 times more Magnesium and 3.2 times more Potassium than Hard white Wheat.
• Both Hard white Wheat and Raw Red Kidney Beans have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Hard white Wheat has 3.1 times more Omega 6 and 1.2 times more Carbohydrate than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 10.4 times more Omega 3, 1.3 times more Fiber and 2 times more Protein than Hard white Wheat.
• Both Hard white Wheat and Raw Red Kidney Beans have similar amounts of Energy per 100 kcal.
• Both Hard white Wheat as well as Raw Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.