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

Weight per 300 calories

• Enriched Self-rising All-purpose White Wheat Flour: 84.7g
• Canned Kidney Beans: 357g

Enriched Self-rising All-purpose White Wheat Flour has 4.2 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Enriched Self-rising All-purpose White Wheat Flour	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.82g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	1.17% 0.019g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	40% 51.8g	130g per day for Men 19-50 years
Sugars	0.26% 0.19g	9.1% 6.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	6.02% 2.3g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	15% 8.4g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Enriched Self-rising All-purpose White Wheat Flour	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.6% 0.57mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.26% 0.042mg	20.3% 0.26mg	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	41.5% 166μg	32% 129μg	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	4.76% 4.3mg	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	0.28% 0.042mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Self-rising All-purpose White Wheat Flour	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	28.6% 286mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	10.5% 0.095mg	53.6% 0.48mg	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	49.5% 3.96mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	3.83% 16mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	26% 0.6mg	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	72% 504mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	53% 29μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	67.4% 1011mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	4.78% 0.53mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.24% 8.97g	7.53% 279g	3700g per day for Men 19-50 years

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

• Enriched Self-rising All-purpose White Wheat Flour has 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 3.4 times more Vitamin B3 and 1.3 times more Vitamin B9 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Vitamin B5, 6.2 times more Vitamin B6, more Vitamin C and 57.6 times more Vitamin K than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

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

• Enriched Self-rising All-purpose White Wheat Flour has 2.4 times more Calcium, 1.4 times more Manganese, 1.6 times more Phosphorus and 9.1 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.1 times more Copper, 6 times more Magnesium, 8.1 times more Potassium, 3.1 times more Zinc and 31.1 times more Water than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour and Canned All Types Kidney Beans have similar amounts of Iron and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Enriched Self-rising All-purpose White Wheat Flour has 1.2 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 15.7 times more Omega 3, 35.4 times more Sugars, 6.7 times more Fiber and 2.2 times more Protein than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.