Comparing Nutrients in 300 calories Whole Wheat Flour VS Boiled Kidney Beans

Weight per 300 calories

• Whole Wheat Flour: 88.2g
• Boiled Kidney Beans: 236g

Whole Wheat Flour has 2.7 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Whole Wheat Flour or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Whole Wheat Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	4.03% 0.064g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	5.67% 0.96g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	41.4% 54g	130g per day for Men 19-50 years
Sugars	0.5% 0.36g	1.04% 0.76g	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	0.061% 0.044g	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	% 0.32g	NA	g per day for Men 19-50 years
Fiber	25% 9.44g	39.8% 15g	38g per day for Men 19-50 years
Protein	21% 11.7g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Boiled 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	37% 0.44mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	22% 0.28mg	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	9.7% 39μg	76.8% 307μg	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	3.15% 2.83mg	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	4.18% 0.63mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.68μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3% 30mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	56.7% 0.51mg	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	39.7% 3.18mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	28.8% 121mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	44% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	115% 51.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	45% 315mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	9.42% 320mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	99% 54.5μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.76mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.26% 9.48g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Whole Wheat Flour vs Boiled Kidney Beans:

• Whole-grain Wheat Flour has 3.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 8.8 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.9 times more Vitamin B9, more Vitamin C and 11.8 times more Vitamin K than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Boiled All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 300 kcal.
• Both Whole-grain Wheat Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Whole Wheat Flour vs Boiled Kidney Beans:

• Whole-grain Wheat Flour has 1.2 times more Magnesium, 3.5 times more Manganese and 21 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Calcium, 1.4 times more Copper, 1.7 times more Iron, 3 times more Potassium and 16.7 times more Water than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Boiled All Types Kidney Beans have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Whole-grain Wheat Flour has 3.8 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.2 times more Omega 3, 1.6 times more Fiber and 1.8 times more Protein than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Whole-grain Wheat Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.