Comparing Nutrients in 14 ounces Whole Sorghum Flour VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Whole Sorghum Flour	Red Kidney Beans	Recommended Dietary Allowance
Energy	49% 1425kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	6.55% 2.1g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	31% 5.3g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 304g	187% 243g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	11.5% 8.33g	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	0.88% 0.64g	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	% 5.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.87g	NA	g per day for Men 19-50 years
Fiber	69% 26g	159% 60.3g	38g per day for Men 19-50 years
Protein	59.7% 33.5g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.8% 2.14mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	121% 1.58mg	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	25% 99μg	391% 1564μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.53% 3.18mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.2% 2mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	156% 12.5mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	116% 488mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	192% 4.4mg	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	158% 1103mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	38% 1286mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	88% 48.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	59% 6.47mg	101% 11mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	1.26% 46.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Whole Sorghum Flour versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Whole Sorghum Flour vs Red Kidney Beans:

• 14 ounces of Whole Sorghum Flour have 2.1 times more Vitamin B3 and 2.4 times more Vitamin E than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.8 times more Vitamin B1, 3.5 times more Vitamin B2, 1.4 times more Vitamin B5, 15.8 times more Vitamin B9 and 5.6 times more Vitamin C than Whole-grain Sorghum Flour.
• Both Whole Sorghum Flour and Red Kidney Beans provide similar amounts of Vitamin B6 and Vitamin K per 14 ounces.
• 14 ounces of Whole Sorghum Flour have insufficient amounts of Vitamin C
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Whole-grain Sorghum Flour as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A in 14 ounces.

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

• 14 ounces of Whole Sorghum Flour have 3.8 times more Selenium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 6.9 times more Calcium, 2.8 times more Copper, 2.1 times more Iron, 1.5 times more Phosphorus, 4.2 times more Potassium and 1.7 times more Zinc than Whole-grain Sorghum Flour.
• Both Whole Sorghum Flour and Red Kidney Beans contain similar levels of Magnesium and Manganese per 14 ounces.
• 14 ounces of Whole Sorghum Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Whole Sorghum Flour have 3.2 times more Fat, 5.9 times more Omega 6 and 1.3 times more Carbohydrate than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 5.9 times more Omega 3, 2.3 times more Fiber and 2.7 times more Protein than Whole-grain Sorghum Flour.
• Both Whole Sorghum Flour and Red Kidney Beans offer comparable quantities of Energy and Sugars per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6