Comparing Nutrients in 500 calories Whole Soft Wheat FlourVS Boiled Kidney Beans

Weight per 500 calories

Whole Soft Wheat Flour

151g

Boiled Kidney Beans

394g

Whole Soft Wheat Flour has 2.6 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 500 calories - Whole Soft Wheat Flour or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Whole Soft Wheat Flour

11%

84%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Whole Soft Wheat Flourvs Boiled Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.03%2.94g

Fat

2.03%1.97g

2.94 gvs1.97 g

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

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2.02%0.65g

Saturated Fat

0.9%0.29g

0.65 gvs0.29 g

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

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Omega 3

42%0.67g

NA gvs0.67 g

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

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Omega 6

2.5%0.43g

NA gvs0.43 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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86.3%112g

Carbohydrate

69%89.8g

112 gvs89.8 g

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

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2.1%1.54g

Sugars

1.74%1.26g

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

1.54 gvs1.26 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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52%19.7g

Fiber

66.3%25g

19.7 gvs25 g

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

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26%14.5g

Protein

61%34g

14.5 gvs34 g

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

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Vitamins

Whole Soft Wheat Flourvs Boiled Kidney Beans

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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37.3%0.45mg

Vitamin B1

52.5%0.63mg

Thiamine

0.45 mgvs0.63 mg

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

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21.8%0.28mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.28 mgvs0.23 mg

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

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50.3%8.05mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

8.05 mgvs2.28 mg

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

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30.4%1.52mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

1.52 mgvs0.87 mg

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

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22%0.29mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.29 mgvs0.47 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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10.5%42μg

Vitamin B9

128%512μg

Folates and Folic Acid

42 μgvs512 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

5.25%4.72mg

Ascorbic acid

0 mgvs4.72 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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5.32%0.8mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

0.8 mgvs0.12 mg

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

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2.4%2.86μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

2.86 μgvs33 μg

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

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Minerals

Whole Soft Wheat Flourvs Boiled Kidney Beans

4.97%49.7mg

Calcium

13.8%138mg

49.7 mgvs138 mg

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

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79.5%0.72mg

Copper

94%0.85mg

0.72 mgvs0.85 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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70%5.6mg

Iron

109%8.74mg

5.6 mgvs8.74 mg

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

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42%176mg

Magnesium

39.4%165mg

176 mgvs165 mg

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

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223%5.1mg

Manganese

73.6%1.7mg

5.1 mgvs1.7 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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69.5%486mg

Phosphorus

77.6%543mg

486 mgvs543 mg

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

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17.5%593mg

Potassium

47%1594mg

593 mgvs1594 mg

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

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34.8%19μg

Selenium

7.87%4.33μg

19 μgvs4.33 μg

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

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0.3%4.5mg

Sodium

0.26%3.94mg

4.5 mgvs3.94 mg

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

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40.5%4.46mg

Zinc

35.8%3.94mg

4.46 mgvs3.94 mg

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

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0.51%18.7g

Water

7.12%264g

18.7 gvs264 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Soft Wheat Whole Grain Flour has 1.2 times more Vitamin B2, 3.5 times more Vitamin B3, 1.8 times more Vitamin B5 and 6.8 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B1, 1.6 times more Vitamin B6, 12.1 times more Vitamin B9, more Vitamin C and 11.6 times more Vitamin K than Soft Wheat Whole Grain Flour.
Both Soft Wheat Whole Grain Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

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

Soft Wheat Whole Grain Flour has 3 times more Manganese and 4.4 times more Selenium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.8 times more Calcium, 1.6 times more Iron, 2.7 times more Potassium and 14.1 times more Water than Soft Wheat Whole Grain Flour.
Both Soft Wheat Whole Grain Flour and Boiled All Types Kidney Beans have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Soft Wheat Whole Grain Flour has 1.2 times more Carbohydrate than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.3 times more Fiber and 2.4 times more Protein than Soft Wheat Whole Grain Flour.
Both Soft Wheat Whole Grain Flour and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Soft Wheat Whole Grain Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Whole Soft Wheat FlourVS Refined Sorghum FlourBoiled Kidney BeansVS Refined Sorghum FlourWhole Soft Wheat FlourVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Whole Soft Wheat FlourVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Whole Soft Wheat Flour or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: