Comparing Nutrients in 300 calories Wheat Bran VS Red Kidney Beans

Weight per 300 calories

• Wheat Bran: 139g
• Red Kidney Beans: 89g

Raw Red Kidney Beans have 1.6 times more energy per unit of mass than Crude Wheat Bran, which is high in comparison to other foods. Wheat Bran having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Wheat Bran	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.1% 5.9g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.88g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.6g	42% 54.6g	130g per day for Men 19-50 years
Sugars	0.79% 0.57g	2.58% 1.87g	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	156% 59.4g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.6% 0.8mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.6% 3.03mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	27% 0.35mg	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	27.4% 110μg	87.7% 351μg	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	0% 0mg	4.45% 4mg	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	13.8% 2.07mg	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.64μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Red Kidney Beans	Recommended Dietary Allowance
Calcium	10% 101mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.049% 1.96μg	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	184% 14.7mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	202% 849mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	694% 16mg	43% 0.99mg	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	201% 1407mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	48.3% 1642mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.78mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	0.28% 10.5g	3700g per day for Men 19-50 years

Wheat Bran VS Red Kidney Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Wheat Bran have 1.3 times more Vitamin B1, 4.2 times more Vitamin B2, 10 times more Vitamin B3, 4.4 times more Vitamin B5, 5.1 times more Vitamin B6 and 11.1 times more Vitamin E than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 3.2 times more Vitamin B9 than Crude Wheat Bran.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Crude Wheat Bran as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Wheat Bran have 1.4 times more Calcium, 2.2 times more Copper, 2.5 times more Iron, 6.9 times more Magnesium, 16.1 times more Manganese, 3.9 times more Phosphorus, 1.4 times more Potassium, 37.8 times more Selenium and 4.1 times more Zinc than Red Kidney Beans.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Wheat Bran have 6.3 times more Fat, 14 times more Omega 6, 1.6 times more Carbohydrate and 4.4 times more Fiber than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 1.4 times more Omega 3 than Crude Wheat Bran.
• Both Wheat Bran and Red Kidney Beans offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6