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Comparing Nutrients in 100 grams Hard white WheatVSBoiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Hard white Wheat
12%
4%
84%
Boiled Kidney Beans
27%
3%
70%
100 g ▼

Macro Nutrients

Hard white WheatvsBoiled Kidney Beans
11.8%
Energy
4.38%
342 kcalvs127 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
1.76%
Fat
0.52%
1.7 gvs0.5 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
20%
Protein
15.5%
11.3 gvs8.67 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
58.4%
Carbohydrate
17.5%
76 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
32%
Fiber
17%
12 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
0.87%
Saturated Fat
0.23%
0.28 gvs0.073 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
2.2%
Omega 3
10.6%
0.035 gvs0.17 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
4.2%
Omega 6
0.64%
0.72 gvs0.11 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.26%
Water
1.8%
9.57 gvs67 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
32.3%
Thiamine
13.3%
0.39 mgvs0.16 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
8.3%
Vitamin B2
4.46%
0.11 mgvs0.058 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
27.4%
Vitamin B3
3.6%
4.4 mgvs0.58 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
28.3%
Vitamin B6
9.23%
0.37 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
6.73%
Vitamin E
0.2%
1 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
9.5%
Folate
32.5%
38 μgvs130 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Hard white WheatvsBoiled Kidney Beans
3.2%
Calcium
3.5%
32 mgvs35 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
40.3%
Copper
24%
0.36 mgvs0.22 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
57%
Iron
27.8%
4.56 mgvs2.22 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
22%
Magnesium
10%
93 mgvs42 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
166%
Manganese
18.7%
3.82 mgvs0.43 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
50.7%
Phosphorus
19.7%
355 mgvs138 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
12.7%
Potassium
12%
432 mgvs405 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
NA
Selenium
2%
NA 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
30.3%
Zinc
9.1%
3.33 mgvs1 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Hard white Wheat vs Boiled Kidney Beans:
Hard white Wheat has 2.4 times more Thiamine, 1.9 times more Vitamin B2, 7.6 times more Vitamin B3, 3.1 times more Vitamin B6 and 33.7 times more Vitamin E than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 4.4 times more Vitamin K and 3.4 times more Folate than Hard white Wheat.

Comparing minerals per 100 grams for Hard white Wheat vs Boiled Kidney Beans:
Hard white Wheat has 1.7 times more Copper, 2.1 times more Iron, 2.2 times more Magnesium, 8.9 times more Manganese, 2.6 times more Phosphorus and 3.3 times more Zinc than Boiled All Types Kidney Beans. Both Hard white Wheat and Boiled All Types Kidney Beans have similar amounts of Calcium and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:
Hard white Wheat has 2.7 times more Energy, 3.4 times more Fat, 1.3 times more Protein, 3.3 times more Carbohydrate, 1.9 times more Fiber and 6.6 times more Omega 6 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 4.9 times more Omega 3 and 7 times more Water than Hard white Wheat.




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