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Comparing Nutrients in 300 calories Hard white WheatVS Canned Kidney Beans

Weight per 300 calories

Hard white Wheat
87.7g
Canned Kidney Beans
357g

Hard white Wheat has 4.1 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 - Hard white Wheat or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Hard white Wheat
12%
4%
84%
Canned Kidney Beans
25%
6%
69%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.55%1.5g
Fat
2.2%2.14g
1.5 gvs2.14 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.76%0.24g
Saturated Fat
1.57%0.5g
0.24 gvs0.5 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.9%0.031g
Omega 3
18.3%0.29g
0.031 gvs0.29 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.7%0.63g
Omega 6
2.23%0.38g
0.63 gvs0.38 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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51.2%66.6g
Carbohydrate
40%51.8g
66.6 gvs51.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.5%0.36g
Sugars
9.1%6.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.36 gvs6.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%6.6g
NA gvs6.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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28%10.7g
Fiber
40.4%15.4g
10.7 gvs15.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Cereals rich in Fiber
17.7%9.92g
Protein
33.3%18.6g
9.92 gvs18.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
NA
RAE, retinol activity equivalents
0 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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28.3%0.34mg
Vitamin B1
34.5%0.41mg
Thiamine
0.34 mgvs0.41 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.3%0.095mg
Vitamin B2
14%0.18mg
Riboflavin
0.095 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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24%3.84mg
Vitamin B3
9.17%1.47mg
Niacin, nicotinic acid, niacinamide
3.84 mgvs1.47 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16.7%0.84mg
Vitamin B5
9.86%0.49mg
Pantothenic acid
0.84 mgvs0.49 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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25%0.32mg
Vitamin B6
20.3%0.26mg
Pyridoxine
0.32 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.33%33.3μg
Vitamin B9
32%129μg
Folates and Folic Acid
33.3 μgvs129 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
4.76%4.3mg
Ascorbic acid
0 mgvs4.3 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.9%0.89mg
Vitamin E
0.48%0.071mg
Tocopherols and Tocotrienols
0.89 mgvs0.071 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.4%1.67μg
Vitamin K
12.2%14.6μg
Phytomenadione or phylloquinone
1.67 μgvs14.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.8%28mg
Calcium
12%121mg
28 mgvs121 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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35.4%0.32mg
Copper
53.6%0.48mg
0.32 mgvs0.48 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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50%4mg
Iron
52.2%4.18mg
4 mgvs4.18 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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19.4%81.6mg
Magnesium
23%96mg
81.6 mgvs96 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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146%3.35mg
Manganese
26%0.6mg
3.35 mgvs0.6 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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44.5%311mg
Phosphorus
46%321mg
311 mgvs321 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%379mg
Potassium
25%846mg
379 mgvs846 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
5.84%3.2μg
NA μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.12%1.75mg
Sodium
70.5%1057mg
1.75 mgvs1057 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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26.6%2.92mg
Zinc
15%1.64mg
2.92 mgvs1.64 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.23%8.4g
Water
7.53%279g
8.4 gvs279 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Hard white Wheat vs Canned Kidney Beans:
Comparing minerals per 300 calories for Hard white Wheat vs Canned Kidney Beans:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: