Comparing Nutrients in 300 calories Canned Kidney Beans VS Wheat Bran

Weight per 300 calories

• Canned Kidney Beans: 357g
• Wheat Bran: 139g

Crude Wheat Bran has 2.6 times more energy per unit of mass than Canned All Types Kidney Beans, which is above average in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Wheat Bran?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Canned Kidney Beans	Wheat Bran	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	2.73% 0.88g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	16.7% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	69% 89.6g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	0.79% 0.57g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	NA	g per day for Men 19-50 years
Fiber	40.4% 15.4g	156% 59.4g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Wheat Bran	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	61.6% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	60.6% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	139% 1.8mg	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	32% 129μg	27.4% 110μg	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	4.76% 4.3mg	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	0.48% 0.071mg	13.8% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	2.2% 2.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Wheat Bran	Recommended Dietary Allowance
Calcium	12% 121mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	154% 1.4mg	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	52.2% 4.18mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	202% 849mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	694% 16mg	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	46% 321mg	201% 1407mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	48.3% 1642mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	0.19% 2.78mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	92% 10mg	11mg per day for Men 19-50 years
Water	7.53% 279g	0.37% 13.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Wheat Bran:

• Canned All Types Kidney Beans have more Vitamin C and 5.5 times more Vitamin K than Crude Wheat Bran.
• While Crude Wheat Bran contains 1.8 times more Vitamin B1, 4.4 times more Vitamin B2, 12.8 times more Vitamin B3, 6.1 times more Vitamin B5, 6.8 times more Vitamin B6 and 29 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Crude Wheat Bran have similar amounts of Vitamin B9 per 300 kcal.
• Both Canned All Types Kidney Beans as well as Crude Wheat Bran have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Kidney Beans vs Wheat Bran:

• Canned All Types Kidney Beans have 380.6 times more Sodium and 20.3 times more Water than Crude Wheat Bran.
• While Crude Wheat Bran contains 2.9 times more Copper, 3.5 times more Iron, 8.8 times more Magnesium, 26.6 times more Manganese, 4.4 times more Phosphorus, 1.9 times more Potassium, 33.5 times more Selenium and 6.1 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Crude Wheat Bran have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned All Types Kidney Beans have 1.3 times more Omega 3 and 11.6 times more Sugars than Crude Wheat Bran.
• While Crude Wheat Bran contains 2.8 times more Fat, 7.5 times more Omega 6, 1.7 times more Carbohydrate and 3.9 times more Fiber than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Crude Wheat Bran have similar amounts of Energy and Protein per 300 kcal.
• Both Canned All Types Kidney Beans as well as Crude Wheat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.