Comparing Nutrients in 14 ounces Red Kidney Beans VS Whole Soft Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Whole Soft Wheat Flour	11%	5%	84%

Macro Nutrients

	Red Kidney Beans	Whole Soft Wheat Flour	Recommended Dietary Allowance
Energy	46% 1338kcal	45.4% 1318kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	7.98% 7.74g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	5.33% 1.7g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	NA	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	227% 296g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	5.6% 4.05g	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	137% 52g	38g per day for Men 19-50 years
Protein	160% 89.4g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Whole Soft Wheat Flour	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	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	57.4% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	133% 21.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	58.3% 0.76mg	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	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Whole Soft Wheat Flour	Recommended Dietary Allowance
Calcium	33% 329mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	209% 1.9mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	111% 464mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	587% 13.5mg	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	230% 1611mg	183% 1282mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	46% 1564mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	107% 11.7mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	1.33% 49.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Whole Soft Wheat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Whole Soft 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 Soft Wheat Flour:

• 14 ounces of Red Kidney Beans have 2 times more Vitamin B1, 2.1 times more Vitamin B6, 14.1 times more Vitamin B9, more Vitamin C and 2.9 times more Vitamin K than Whole Soft Wheat Flour.
• While 14 oz of Soft Wheat Whole Grain Flour contain 2.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.5 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Whole Soft Wheat Flour provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 14 ounces of Whole Soft Wheat Flour have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Soft Wheat Whole Grain Flour have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Red Kidney Beans vs Whole Soft Wheat Flour:

• 14 ounces of Red Kidney Beans have 2.5 times more Calcium, 1.5 times more Copper, 1.8 times more Iron, 1.3 times more Phosphorus and 3.4 times more Potassium than Whole Soft Wheat Flour.
• While 14 oz of Soft Wheat Whole Grain Flour contain 3.1 times more Manganese and 4 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Whole Soft Wheat Flour contain similar levels of Magnesium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 2.1 times more Sugars and 2.3 times more Protein than Whole Soft Wheat Flour.
• While 14 oz of Soft Wheat Whole Grain Flour contain 1.8 times more Fat than Raw Red Kidney Beans.
• Both Red Kidney Beans and Whole Soft Wheat Flour offer comparable quantities of Energy, Carbohydrate and Fiber per 14 ounces.