Comparing Nutrients in 300 calories Boiled Kidney Beans VS Soft White Wheat

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Soft White Wheat: 88.2g

Soft White Wheat has 2.7 times more energy per unit of mass than Boiled All Types Kidney Beans, which is high in comparison to other foods. Boiled Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Soft White Wheat?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Boiled Kidney Beans	Soft White Wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	4.15% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	51% 66.5g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	0.5% 0.36g	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	39.8% 15g	29.5% 11.2g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	17% 9.43g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Soft White Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	7.26% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	25.7% 0.33mg	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	76.8% 307μg	9.04% 36μg	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	3.15% 2.83mg	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	0.47% 0.071mg	5.94% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	1.4% 1.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Soft White Wheat	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	41.8% 0.38mg	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	65.6% 5.24mg	59.2% 4.74mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	131% 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	46.6% 326mg	50.7% 355mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	0.12% 1.76mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	27.8% 3.05mg	11mg per day for Men 19-50 years
Water	4.27% 158g	0.25% 9.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Soft White Wheat:

• Boiled All Types Kidney Beans have 1.5 times more Vitamin B2, 8.5 times more Vitamin B9, more Vitamin C and 11.8 times more Vitamin K than Soft White Wheat.
• While Soft White Wheat contains 3.1 times more Vitamin B3, 1.4 times more Vitamin B5 and 12.6 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Soft White Wheat have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Soft White Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Soft White Wheat:

• Boiled All Types Kidney Beans have 2.8 times more Calcium, 1.4 times more Copper, 1.2 times more Magnesium, 2.5 times more Potassium and 17.2 times more Water than Soft White Wheat.
• While Soft White Wheat contains 3 times more Manganese and 1.3 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Soft White Wheat have similar amounts of Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have 12.6 times more Omega 3, 1.3 times more Fiber and 2.2 times more Protein than Soft White Wheat.
• While Soft White Wheat contains 2.8 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Soft White Wheat have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Soft White Wheat have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.