Comparing Nutrients in 300 calories Boiled Kidney BeansVS Enriched Bleached 13% Protein White (industrial) Wheat Flour

Weight per 300 calories

Boiled Kidney Beans

236g

Enriched Bleached 13% Protein White (industrial) Wheat Flour

83g

Enriched Bleached 13% Protein White (industrial) Wheat Flour has 2.9 times more energy per unit of mass than Boiled All Types Kidney Beans, which is high in comparison to other foods. Boiled Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Enriched Bleached 13% Protein White (industrial) Wheat Flour?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Enriched Bleached 13% Protein White (industrial) Wheat Flour

15%

81%

300 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Enriched Bleached 13% Protein White (industrial) Wheat Flour

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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1.2%1.2g

Fat

1.18%1.14g

1.2 gvs1.14 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.54%0.17g

Saturated Fat

0.49%0.16g

0.17 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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25%0.4g

Omega 3

0.88%0.014g

0.4 gvs0.014 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.5%0.26g

Omega 6

3.25%0.55g

0.26 gvs0.55 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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41.4%54g

Carbohydrate

46%60g

54 gvs60 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.04%0.76g

Sugars

1.26%0.91g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.76 gvs0.91 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.034%0.025g

≤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 gvs0.025 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.025g

NA gvs0.025 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.13g

NA gvs0.13 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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39.8%15g

Fiber

5.23%2g

15 gvs2 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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36.6%20.5g

Protein

19.3%11g

20.5 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Kidney Beansvs Enriched Bleached 13% Protein White (industrial) Wheat Flour

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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31.5%0.38mg

Vitamin B1

51%0.61mg

Thiamine

0.38 mgvs0.61 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10.5%0.14mg

Vitamin B2

28.4%0.37mg

Riboflavin

0.14 mgvs0.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.53%1.37mg

Vitamin B3

31%4.93mg

Niacin, nicotinic acid, niacinamide

1.37 mgvs4.93 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

10.4%0.52mg

Vitamin B5

6.4%0.32mg

Pantothenic acid

0.52 mgvs0.32 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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22%0.28mg

Vitamin B6

2.87%0.037mg

Pyridoxine

0.28 mgvs0.037 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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76.8%307μg

Vitamin B9

35.2%141μg

Folates and Folic Acid

307 μgvs141 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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3.15%2.83mg

Vitamin C

0%0mg

Ascorbic acid

2.83 mgvs0 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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0.47%0.071mg

Vitamin E

0.28%0.041mg

Tocopherols and Tocotrienols

0.071 mgvs0.041 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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16.5%20μg

Vitamin K

0.21%0.25μg

Phytomenadione or phylloquinone

20 μgvs0.25 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Kidney Beansvs Enriched Bleached 13% Protein White (industrial) Wheat Flour

8.27%82.7mg

Calcium

2%20mg

82.7 mgvs20 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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56.7%0.51mg

Copper

17.2%0.15mg

0.51 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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65.6%5.24mg

Iron

52.4%4.2mg

5.24 mgvs4.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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23.6%99mg

Magnesium

6.9%29mg

99 mgvs29 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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44%1mg

Manganese

22.5%0.52mg

1 mgvs0.52 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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46.6%326mg

Phosphorus

14%99mg

326 mgvs99 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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28%957mg

Potassium

3.1%106mg

957 mgvs106 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.72%2.6μg

Selenium

39.5%21.7μg

2.6 μgvs21.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.16%2.36mg

Sodium

0.11%1.66mg

2.36 mgvs1.66 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21.5%2.36mg

Zinc

12%1.33mg

2.36 mgvs1.33 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.27%158g

Water

0.29%10.6g

158 gvs10.6 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 Boiled Kidney Beans vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

Boiled All Types Kidney Beans have 1.6 times more Vitamin B5, 7.6 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and 79.8 times more Vitamin K than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
While Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 1.6 times more Vitamin B1, 2.7 times more Vitamin B2 and 3.6 times more Vitamin B3 than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

Boiled All Types Kidney Beans have 4.2 times more Calcium, 3.3 times more Copper, 1.3 times more Iron, 3.4 times more Magnesium, 2 times more Manganese, 3.3 times more Phosphorus, 9 times more Potassium, 1.8 times more Zinc and 14.9 times more Water than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
While Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 8.4 times more Selenium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 300 calories:

Boiled All Types Kidney Beans have 28.5 times more Omega 3, 7.6 times more Fiber and 1.9 times more Protein than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
While Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 2.2 times more Omega 6 than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Enriched Bleached 13% Protein White (industrial) Wheat Flour have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled All Types Kidney Beans as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Kidney BeansVS Canned Kidney BeansEnriched Bleached 13% Protein White (industrial) Wheat FlourVS Canned Kidney BeansBoiled Kidney BeansVS Unenriched Bleached 13% Protein White (industrial) Wheat FlourEnriched Bleached 13% Protein White (industrial) Wheat FlourVS Unenriched Bleached 13% Protein White (industrial) Wheat Flour

Compare Foods

Comparing Nutrients in 300 calories Boiled Kidney BeansVS Enriched Bleached 13% Protein White (industrial) Wheat Flour

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Enriched Bleached 13% Protein White (industrial) Wheat Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: