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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Red Kidney Beans	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	46% 1338kcal	50% 1445kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	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	187% 243g	233% 303g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	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	159% 60.3g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	160% 89.4g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	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	201% 2.4mg	260% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	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	5.56% 0.83mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	33% 329mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	63.5% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	332% 26.6mg	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	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% 1611mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	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	3.18% 47.6mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	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: Red Kidney Beans VS Wheat flour, white, all-purpose, enriched, bleached per 14 oz

Compare the macro and micronutrient content in 14 oz of 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 Red Kidney Beans vs Wheat flour, white, all-purpose, enriched, bleached:

• 14 ounces of Red Kidney Beans have 1.8 times more Vitamin B5, 9 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and 18.7 times more Vitamin K than Wheat flour, white, all-purpose, enriched, bleached.
• While 14 oz of Wheat flour, white, all-purpose, enriched, bleached contain 1.3 times more Vitamin B1, 2.3 times more Vitamin B2 and 2.8 times more Vitamin B3 than Raw Red Kidney Beans.
• 14 ounces of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

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

• 14 ounces of Red Kidney Beans have 5.5 times more Calcium, 4.9 times more Copper, 1.4 times more Iron, 6.3 times more Magnesium, 1.6 times more Manganese, 3.8 times more Phosphorus, 12.7 times more Potassium and 4 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 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 Red Kidney Beans have 16.3 times more Omega 3, 7.8 times more Sugars, 5.6 times more Fiber and 2.2 times more Protein than Wheat flour, white, all-purpose, enriched, bleached.
• While 14 oz of Wheat flour, white, all-purpose, enriched, bleached contain 1.7 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Wheat flour, white, all-purpose, enriched, bleached offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of 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