Comparing Nutrients in 300 calories Red Kidney Beans VS Enriched Self-rising All-purpose White Wheat Flour

Weight per 300 calories

• Red Kidney Beans: 89g
• Enriched Self-rising All-purpose White Wheat Flour: 84.7g

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

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Enriched Self-rising All-purpose White Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	Red Kidney Beans	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.17% 0.019g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.93% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	48.4% 63g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	0.26% 0.19g	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	35.6% 13.5g	6.02% 2.3g	38g per day for Men 19-50 years
Protein	36% 20g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Enriched Self-rising All-purpose White 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	45% 0.54mg	47.6% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	3.26% 0.042mg	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	87.7% 351μg	41.5% 166μg	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	4.45% 4mg	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	1.25% 0.19mg	0.28% 0.042mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	7.4% 74mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	10.5% 0.095mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	49.5% 3.96mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	3.83% 16mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	37% 0.85mg	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	51.6% 361mg	72% 504mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	67.4% 1011mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	4.78% 0.53mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.24% 8.97g	3700g per day for Men 19-50 years

Red Kidney Beans VS Enriched Self-rising All-purpose White Wheat Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Enriched Self-rising All-purpose White Wheat Flour?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Enriched Self-rising All-purpose White Wheat Flour:

• 300 calories of Red Kidney Beans have 1.9 times more Vitamin B5, 8.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Enriched Self-rising All-purpose White Wheat Flour.
• While 300 kcal of Enriched Self-rising All-purpose White Wheat Flour contain 1.8 times more Vitamin B2 and 2.6 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Enriched Self-rising All-purpose White Wheat Flour provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin B6
• Both Raw Red Kidney Beans as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Enriched Self-rising All-purpose White Wheat Flour:

• 300 calories of Red Kidney Beans have 6.6 times more Copper, 1.5 times more Iron, 7.6 times more Magnesium, 11.5 times more Potassium and 4.7 times more Zinc than Enriched Self-rising All-purpose White Wheat Flour.
• While 300 kcal of Enriched Self-rising All-purpose White Wheat Flour contain 3.9 times more Calcium, 1.4 times more Phosphorus, 10.2 times more Selenium and 94.6 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Enriched Self-rising All-purpose White Wheat Flour contain similar levels of Manganese per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Enriched Self-rising All-purpose White Wheat Flour lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 17.1 times more Omega 3, 5.9 times more Fiber and 2.4 times more Protein than Enriched Self-rising All-purpose White Wheat Flour.
• Both Red Kidney Beans and Enriched Self-rising All-purpose White Wheat Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 6 in 300 calories.