Comparing Nutrients in 300 calories California Red Kidney Beans VS Wheat Flour

Weight per 300 calories

• California Red Kidney Beans: 91g
• Wheat Flour: 82.4g

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

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Wheat Flour	12%	2%	86%

Macro Nutrients

	California Red Kidney Beans	Wheat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	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	42% 54.4g	48.4% 63g	130g per day for Men 19-50 years
Sugars	NA	0.31% 0.22g	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	59.6% 22.6g	5.86% 2.23g	38g per day for Men 19-50 years
Protein	39.6% 22g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	8.24% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	6.44% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	2.8% 0.036mg	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	89.5% 358μg	5.36% 21.4μg	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	4.55% 4.1mg	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	0.33% 0.049mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Wheat Flour	Recommended Dietary Allowance
Calcium	17.7% 177mg	1.24% 12.4mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	13% 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	106% 8.5mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	24.4% 0.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	78% 35μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	52.6% 368mg	12.7% 89mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	50.8% 28μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.11% 1.65mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	5.24% 0.58mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.27% 9.82g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Wheat Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Wheat Flour?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Wheat Flour:

• 300 calories of California Red Kidney Beans have 4.9 times more Vitamin B1, 6 times more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 10 times more Vitamin B6 and 16.7 times more Vitamin B9 than Wheat Flour.
• 300 calories of Wheat Flour have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin B9
• Both Raw California Red Kidney Beans as well as Unenriched All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Wheat Flour:

• 300 calories of California Red Kidney Beans have 14.3 times more Calcium, 8.4 times more Copper, 8.8 times more Iron, 8 times more Magnesium, 1.6 times more Manganese, 4.1 times more Phosphorus, 15.4 times more Potassium and 4 times more Zinc than Wheat Flour.
• While 300 kcal of Unenriched All-purpose White Wheat Flour contain 9.6 times more Selenium than Raw California Red Kidney Beans.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Wheat Flour lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 10.2 times more Fiber and 2.6 times more Protein than Wheat Flour.
• Both California Red Kidney Beans and Wheat Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Wheat Flour provide inadequate amounts of Fiber
• Both Raw California Red Kidney Beans as well as Unenriched All-purpose White Wheat Flour provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.