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Comparing Nutrients in 100 grams Wheat BranVSBoiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Wheat Bran
17%
11%
72%
Boiled Kidney Beans
27%
3%
70%
100 g ▼

Macro Nutrients

Wheat BranvsBoiled Kidney Beans
7.45%
Energy
4.38%
216 kcalvs127 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
4.4%
Fat
0.52%
4.25 gvs0.5 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
27.8%
Protein
15.5%
15.6 gvs8.67 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
49.6%
Carbohydrate
17.5%
64.5 gvs23 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
0.57%
Sugars
0.44%
0.41 gvs0.32 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
113%
Fiber
17%
42.8 gvs6.4 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
1.97%
Saturated Fat
0.23%
0.63 gvs0.073 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
10.4%
Omega 3
10.6%
0.17 gvs0.17 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
12%
Omega 6
0.64%
2.04 gvs0.11 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.27%
Water
1.8%
9.9 gvs67 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Wheat BranvsBoiled Kidney Beans
0%
Vitamin A
0%
0 μgvs0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
43.6%
Thiamine
13.3%
0.52 mgvs0.16 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
44.4%
Vitamin B2
4.46%
0.58 mgvs0.058 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
85%
Vitamin B3
3.6%
13.6 mgvs0.58 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
100%
Vitamin B6
9.23%
1.3 mgvs0.12 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
1.33%
0 mgvs1.2 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
9.93%
Vitamin E
0.2%
1.5 mgvs0.03 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
1.6%
Vitamin K
7%
1.9 μgvs8.4 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
19.8%
Folate
32.5%
79 μgvs130 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Wheat BranvsBoiled Kidney Beans
7.3%
Calcium
3.5%
73 mgvs35 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
111%
Copper
24%
1 mgvs0.22 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
132%
Iron
27.8%
10.6 mgvs2.22 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
145%
Magnesium
10%
611 mgvs42 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
500%
Manganese
18.7%
11.5 mgvs0.43 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
145%
Phosphorus
19.7%
1013 mgvs138 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
34.8%
Potassium
12%
1182 mgvs405 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
141%
Selenium
2%
77.6 μgvs1.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.13%
Sodium
0.067%
2 mgvs1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
66%
Zinc
9.1%
7.27 mgvs1 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Wheat Bran vs Boiled Kidney Beans:
Crude Wheat Bran has 3.3 times more Thiamine, 9.9 times more Vitamin B2, 23.5 times more Vitamin B3, 10.9 times more Vitamin B6 and 49.7 times more Vitamin E than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 4.4 times more Vitamin K and 1.6 times more Folate than Crude Wheat Bran.

Comparing minerals per 100 grams for Wheat Bran vs Boiled Kidney Beans:
Crude Wheat Bran has 2.1 times more Calcium, 4.6 times more Copper, 4.8 times more Iron, 14.5 times more Magnesium, 26.7 times more Manganese, 7.3 times more Phosphorus, 2.9 times more Potassium, 70.5 times more Selenium and 7.3 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 100 grams:
Crude Wheat Bran has 1.7 times more Energy, 8.5 times more Fat, 1.8 times more Protein, 2.8 times more Carbohydrate, 6.7 times more Fiber, 8.6 times more Saturated Fat and 18.9 times more Omega 6 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 6.8 times more Water than Crude Wheat Bran. Both Crude Wheat Bran and Boiled All Types Kidney Beans have similar amounts of Omega 3 per 100 g.




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