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Comparing Nutrients in 300 calories Hard white WheatVSBoiled Kidney Beans

Weight per 300 calories

Hard white Wheat
87.7g
Boiled Kidney Beans
236g

Hard white Wheat 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 - Hard white Wheat or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Hard white Wheat
12%
4%
84%
Boiled Kidney Beans
27%
3%
70%
300 kcal ▼

Macro Nutrients

Hard white WheatvsBoiled Kidney Beans
10.3%
Energy
10.3%
300 kcalvs300 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
1.55%
Fat
1.2%
1.5 gvs1.2 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
17.7%
Protein
36.6%
9.92 gvs20.5 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
51.2%
Carbohydrate
41.4%
66.6 gvs54 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
0.5%
Sugars
1.04%
0.36 gvs0.76 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
28%
Fiber
39.8%
10.7 gvs15 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.76%
Saturated Fat
0.54%
0.24 gvs0.17 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
1.9%
Omega 3
25%
0.031 gvs0.4 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
3.7%
Omega 6
1.5%
0.63 gvs0.26 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.23%
Water
4.27%
8.4 gvs158 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Hard white WheatvsBoiled Kidney Beans
0%
Vitamin A
0%
0 μgvs0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
28.3%
Thiamine
31.5%
0.34 mgvs0.38 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
7.3%
Vitamin B2
10.5%
0.095 mgvs0.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
24%
Vitamin B3
8.53%
3.84 mgvs1.37 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
25%
Vitamin B6
22%
0.32 mgvs0.28 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
0%
Vitamin C
3.15%
0 mgvs2.83 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
5.9%
Vitamin E
0.47%
0.89 mgvs0.071 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
1.4%
Vitamin K
16.5%
1.67 μgvs20 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
8.33%
Folate
76.8%
33.3 μgvs307 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Hard white WheatvsBoiled Kidney Beans
2.8%
Calcium
8.27%
28 mgvs82.7 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
35.4%
Copper
56.7%
0.32 mgvs0.51 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
50%
Iron
65.6%
4 mgvs5.24 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
19.4%
Magnesium
23.6%
81.6 mgvs99 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
146%
Manganese
44%
3.35 mgvs1 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
44.5%
Phosphorus
46.6%
311 mgvs326 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
11%
Potassium
28%
379 mgvs957 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
NA
Selenium
4.72%
NA μgvs2.6 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.12%
Sodium
0.16%
1.75 mgvs2.36 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
26.6%
Zinc
21.5%
2.92 mgvs2.36 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Hard white Wheat vs Boiled Kidney Beans:
Hard white Wheat has 2.8 times more Vitamin B3 and 12.5 times more Vitamin E than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B2, 11.9 times more Vitamin K and 9.2 times more Folate than Hard white Wheat. Both Hard white Wheat and Boiled All Types Kidney Beans have similar amounts of Thiamine and Vitamin B6 per 300 kcal.

Comparing minerals per 300 calories for Hard white Wheat vs Boiled Kidney Beans:
Hard white Wheat has 3.3 times more Manganese and 1.2 times more Zinc than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 2.9 times more Calcium, 1.6 times more Copper, 1.3 times more Iron and 2.5 times more Potassium than Hard white Wheat. Both Hard white Wheat and Boiled All Types Kidney Beans have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:
Hard white Wheat has 1.2 times more Carbohydrate and 2.5 times more Omega 6 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 2.1 times more Protein, 1.4 times more Fiber, 13.1 times more Omega 3 and 18.8 times more Water than Hard white Wheat. Both Hard white Wheat and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.Both Hard white Wheat as well as Boiled All Types Kidney Beans have insufficient amounts of Fat in 300 kcal.




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