Comparing Nutrients in 100 calories Wheat flour, white, all-purpose, enriched, calcium-fortified VS California Red Kidney Beans

Weight per 100 calories

• Wheat flour, white, all-purpose, enriched, calcium-fortified: 27.5g
• California Red Kidney Beans: 30.3g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Wheat flour, white, all-purpose, enriched, calcium-fortified or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, calcium-fortified	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.096% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.95% 0.74g	20% 7.55g	38g per day for Men 19-50 years
Protein	5.07% 2.84g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, calcium-fortified	California 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	18% 0.22mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.14mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.93% 0.012mg	9.25% 0.12mg	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	12.6% 50.3μg	30% 119μg	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	1.5% 1.36mg	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	0.11% 0.016mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, calcium-fortified	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.92% 69.2mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	37% 0.33mg	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	16% 1.27mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	1.44% 6.04mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	8.15% 0.19mg	13% 0.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.24% 29.7mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	0.86% 29.4mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	NA	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	0.037% 0.55mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	1.75% 0.19mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	0.089% 3.27g	0.096% 3.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified vs California Red Kidney Beans:

• Wheat flour, white, all-purpose, enriched, calcium-fortified has 1.3 times more Vitamin B1, 2 times more Vitamin B2 and 2.6 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Vitamin B5, 10 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Wheat flour, white, all-purpose, enriched, calcium-fortified vs California Red Kidney Beans:

• Raw California Red Kidney Beans contain 8.4 times more Copper, 2.2 times more Iron, 8 times more Magnesium, 1.6 times more Manganese, 4.1 times more Phosphorus, 15.4 times more Potassium and 4 times more Zinc than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Raw California Red Kidney Beans have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw California Red Kidney Beans contain 4.2 times more Omega 3, 10.2 times more Fiber and 2.6 times more Protein than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.