Nutrient Comparison: Red Kidney Beans VS Whole Wheat Flour per 14 oz
Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Whole Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Whole Wheat Flour:
- 14 ounces of Red Kidney Beans have 1.2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 9 times more Vitamin B9, more Vitamin C and 2.9 times more Vitamin K than Whole Wheat Flour.
- While 14 oz of Whole-grain Wheat Flour contain 2.3 times more Vitamin B3 and 3.4 times more Vitamin E than Raw Red Kidney Beans.
- Both Red Kidney Beans and Whole Wheat Flour provide similar amounts of Vitamin B6 per 14 ounces.
- 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
- 14 ounces of Whole Wheat Flour have insufficient amounts of Vitamin C and Vitamin K
- Both Raw Red Kidney Beans as well as Whole-grain Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Red Kidney Beans vs Whole Wheat Flour:
- 14 ounces of Red Kidney Beans have 2.4 times more Calcium, 1.7 times more Copper, 1.9 times more Iron and 3.7 times more Potassium than Whole Wheat Flour.
- While 14 oz of Whole-grain Wheat Flour contain 3.7 times more Manganese and 19.3 times more Selenium than Raw Red Kidney Beans.
- Both Red Kidney Beans and Whole Wheat Flour contain similar levels of Magnesium, Phosphorus and Zinc per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Red Kidney Beans have 4.9 times more Omega 3, 5.1 times more Sugars, 1.4 times more Fiber and 1.7 times more Protein than Whole Wheat Flour.
- While 14 oz of Whole-grain Wheat Flour contain 2.4 times more Fat and 4.8 times more Omega 6 than Raw Red Kidney Beans.
- Both Red Kidney Beans and Whole Wheat Flour offer comparable quantities of Energy and Carbohydrate per 14 ounces.
- 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6