Comparing Nutrients in 300 calories Canned Red Kidney Beans with Liquids VS Wheat Bran

Weight per 300 calories

• Canned Red Kidney Beans with Liquids: 370g
• Wheat Bran: 139g

Crude Wheat Bran has 2.7 times more energy per unit of mass than Canned Red Kidney Beans Solids and Liquids, which is above average in comparison to other foods. Canned Red Kidney Beans with Liquids having average energy density.

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans with Liquids or Wheat Bran?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Wheat Bran	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	2.73% 0.88g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	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	42.3% 55g	69% 89.6g	130g per day for Men 19-50 years
Sugars	9.45% 6.85g	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	% 6.85g	NA	g per day for Men 19-50 years
Fiber	42% 16g	156% 59.4g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Wheat Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	61.6% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.63% 0.48mg	60.6% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	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	21.3% 85μg	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	3.3% 2.96mg	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	0.49% 0.074mg	13.8% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15μg	2.2% 2.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Wheat Bran	Recommended Dietary Allowance
Calcium	10.7% 107mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	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	58% 4.63mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	202% 849mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	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	56% 393mg	201% 1407mg	700mg per day for Men 19-50 years
Potassium	28.3% 963mg	48.3% 1642mg	3400mg per day for Men 19-50 years
Selenium	7.4% 4.07μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	63.2% 948mg	0.19% 2.78mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	92% 10mg	11mg per day for Men 19-50 years
Water	7.8% 289g	0.37% 13.7g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Wheat Bran Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans with Liquids or Wheat Bran?

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

• 300 calories of Canned Red Kidney Beans with Liquids have 5.8 times more Vitamin K than Wheat Bran.
• While 300 kcal of Crude Wheat Bran contain 1.9 times more Vitamin B1, 3.2 times more Vitamin B2, 10.3 times more Vitamin B3, 6.3 times more Vitamin B5, 6.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 27.9 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• 300 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• 300 calories of Wheat Bran have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Crude Wheat Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Canned Red Kidney Beans with Liquids have 341.3 times more Sodium and 21 times more Water than Wheat Bran.
• While 300 kcal of Crude Wheat Bran contain 2.5 times more Copper, 3.2 times more Iron, 7.6 times more Magnesium, 14.8 times more Manganese, 3.6 times more Phosphorus, 1.7 times more Potassium, 26.5 times more Selenium and 4.4 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Wheat Bran contain similar levels of Calcium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Red Kidney Beans with Liquids have 12 times more Sugars than Wheat Bran.
• While 300 kcal of Crude Wheat Bran contain 4.4 times more Fat, 9.2 times more Omega 6, 1.6 times more Carbohydrate and 3.7 times more Fiber than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Wheat Bran offer comparable quantities of Energy, Omega 3 and Protein per 300 calories.
• 300 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6