Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Wheat flour, white, all-purpose, enriched, bleached

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	17% 492kcal	50% 1445kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	9.13% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	233% 303g	130g per day for Men 19-50 years
Sugars	NA	1.48% 1.07g	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	97% 37g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	260% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	146% 23.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	13.4% 0.17mg	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	73.4% 294μg	182% 726μg	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	5.3% 4.76mg	0% 0mg	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	NA	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	26% 262mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	63.5% 0.57mg	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	148% 12mg	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	118% 2.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	332% 149μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	77.7% 544mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	245% 135μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	7.18% 266g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Wheat flour, white, all-purpose, enriched, bleached per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Wheat flour, white, all-purpose, enriched, bleached to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Wheat flour, white, all-purpose, enriched, bleached:

• 14 ounces of Boiled California Red Kidney Beans have 2.4 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, bleached.
• While 14 oz of Wheat flour, white, all-purpose, enriched, bleached contain 6.1 times more Vitamin B1, 8 times more Vitamin B2, 10.9 times more Vitamin B3, 2 times more Vitamin B5 and 2.5 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Wheat flour, white, all-purpose, enriched, bleached:

• 14 ounces of Boiled California Red Kidney Beans have 4.4 times more Calcium, 2 times more Copper, 2.2 times more Magnesium, 1.3 times more Phosphorus, 3.9 times more Potassium and 1.2 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.
• While 14 oz of Wheat flour, white, all-purpose, enriched, bleached contain 1.6 times more Iron, 2.1 times more Manganese and 28.3 times more Selenium than Boiled California Red Kidney Beans.
• 14 ounces of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 1.5 times more Omega 3 and 3.4 times more Fiber than Wheat flour, white, all-purpose, enriched, bleached.
• While 14 oz of Wheat flour, white, all-purpose, enriched, bleached contain 2.9 times more Energy, 19.6 times more Omega 6 and 3.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Wheat flour, white, all-purpose, enriched, bleached offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 14 ounces of Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 3