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

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Soft White Wheat: 88.2g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Boiled California Red Kidney Beans	Soft White Wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	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	41.7% 54.2g	51% 66.5g	130g per day for Men 19-50 years
Sugars	NA	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	59.2% 22.5g	29.5% 11.2g	38g per day for Men 19-50 years
Protein	39.4% 22g	17% 9.43g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	26% 0.31mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	7.26% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	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	44.8% 179μg	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	3.23% 2.9mg	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	NA	5.94% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Soft White Wheat	Recommended Dietary Allowance
Calcium	16% 160mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	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	90% 7.2mg	59.2% 4.74mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	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	47.4% 331mg	50.7% 355mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	0.12% 1.76mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	27.8% 3.05mg	11mg per day for Men 19-50 years
Water	4.38% 162g	0.25% 9.2g	3700g per day for Men 19-50 years

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

• Boiled California Red Kidney Beans have 1.6 times more Vitamin B2, 4.9 times more Vitamin B9 and more Vitamin C than Soft White Wheat.
• While Soft White Wheat contains 3.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Soft White Wheat have similar amounts of Vitamin B1 per 300 kcal.
• Both Boiled California Red 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 California Red Kidney Beans vs Soft White Wheat:

• Boiled California Red Kidney Beans have 5.3 times more Calcium, 1.9 times more Copper, 1.5 times more Iron, 1.5 times more Magnesium, 2.6 times more Potassium and 17.6 times more Water than Soft White Wheat.
• While Soft White Wheat contains 3.9 times more Manganese and 1.5 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Soft White Wheat have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled California Red Kidney Beans have 2.4 times more Omega 3, 2 times more Fiber and 2.3 times more Protein than Soft White Wheat.
• While Soft White Wheat contains 14.6 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Soft White Wheat have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled California Red Kidney Beans as well as Soft White Wheat have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.