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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	45% 1310kcal	50% 1445kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	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	183% 237g	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	260% 99g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	173% 97g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	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	175% 2.1mg	260% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	146% 23.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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

	California Red Kidney Beans	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	77.4% 774mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	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	464% 37mg	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	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	230% 1607mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	245% 135μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: 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 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 California Red Kidney Beans vs Wheat flour, white, all-purpose, enriched, bleached:

• 14 ounces of California Red Kidney Beans have 1.8 times more Vitamin B5, 9 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Wheat flour, white, all-purpose, enriched, bleached.
• While 14 oz of Wheat flour, white, all-purpose, enriched, bleached contain 1.5 times more Vitamin B1, 2.3 times more Vitamin B2 and 2.9 times more Vitamin B3 than Raw California Red Kidney Beans.
• 14 ounces of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of California Red Kidney Beans have 13 times more Calcium, 7.6 times more Copper, 2 times more Iron, 7.3 times more Magnesium, 1.5 times more Manganese, 3.8 times more Phosphorus, 13.9 times more Potassium and 3.6 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.
• While 14 oz of Wheat flour, white, all-purpose, enriched, bleached contain 10.6 times more Selenium than Raw 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 California Red Kidney Beans have 3.8 times more Omega 3, 9.2 times more Fiber and 2.4 times more Protein than Wheat flour, white, all-purpose, enriched, bleached.
• While 14 oz of Wheat flour, white, all-purpose, enriched, bleached contain 7.2 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Wheat flour, white, all-purpose, enriched, bleached offer comparable quantities of Energy per 14 ounces.
• 14 ounces of 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