Comparing Nutrients in 500 calories Whole Wheat Flour VS Boiled Red Kidney Beans

Weight per 500 calories

• Whole Wheat Flour: 147g
• Boiled Red Kidney Beans: 394g

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

Discover which food has more nutrients per 500 calories - Whole Wheat Flour or Boiled Red Kidney Beans?

Macros Ratio

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

Macro Nutrients

	Whole Wheat Flour	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.68g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	1.98% 0.63g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	9.46% 1.6g	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	69% 89.8g	130g per day for Men 19-50 years
Sugars	0.83% 0.6g	1.74% 1.26g	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	0.1% 0.074g	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	% 0.53g	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	76.7% 29g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Boiled 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	61.5% 0.74mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.7% 0.24mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.6% 7.3mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.89mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	36.3% 0.47mg	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	16% 64.7μg	128% 512μg	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	5.25% 4.72mg	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	6.96% 1.04mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	5% 50mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	106% 0.95mg	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	66% 5.3mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	48% 201mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	260% 6mg	81.7% 1.88mg	2.3mg per day for Men 19-50 years
Molybdenum	191% 86μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	75% 525mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	15.7% 534mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	165% 91μg	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	0.2% 2.94mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.82mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	7.12% 264g	3700g per day for Men 19-50 years

Whole Wheat Flour VS Boiled Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Whole Wheat Flour or Boiled Red Kidney Beans?

Lets compare vitamin content per 500 calories of Whole Wheat Flour vs Boiled Red Kidney Beans:

• 500 calories of Whole Wheat Flour have 3.2 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 7.9 times more Vitamin B9 and 11.8 times more Vitamin K than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Boiled Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 500 calories.
• 500 calories of Whole Wheat Flour have insufficient amounts of Vitamin K
• Both Whole-grain Wheat Flour as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Whole Wheat Flour vs Boiled Red Kidney Beans:

• 500 calories of Whole Wheat Flour have 3.2 times more Manganese and 19.2 times more Selenium than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 2.2 times more Calcium, 1.6 times more Copper, 2.2 times more Iron and 3 times more Potassium than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Boiled Red Kidney Beans contain similar levels of Magnesium, Phosphorus and Zinc per 500 calories.
• 500 calories of Whole Wheat Flour lack sufficient amounts of Calcium
• 500 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled Red Kidney Beans contain 6.2 times more Omega 3, 1.9 times more Fiber and 1.8 times more Protein than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Boiled Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Whole Wheat Flour provide inadequate amounts of Omega 3
• Both Whole-grain Wheat Flour as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.