Comparing Nutrients in 14 ounces Whole Triticale Flour VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Whole Triticale Flour	15%	5%	80%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Whole Triticale Flour	Canned Kidney Beans	Recommended Dietary Allowance
Energy	46.3% 1341kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	3.94% 1.26g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.94g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	NA	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	152% 58g	45% 17g	38g per day for Men 19-50 years
Protein	93% 52.3g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Whole Triticale Flour	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.3% 0.52mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.4mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	172% 8.6mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	22.6% 0.29mg	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	73.4% 294μg	35.7% 143μg	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	0% 0mg	5.3% 4.76mg	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	24% 3.57mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Triticale Flour	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	14% 139mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	247% 2.2mg	59.5% 0.54mg	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	128% 10.3mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	145% 607mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	722% 16.6mg	29% 0.67mg	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	182% 1274mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	54.4% 1850mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	NA	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	1.07% 39.7g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Whole Triticale Flour vs Canned Kidney Beans:

• Whole-grain Triticale Flour has 3.3 times more Vitamin B1, 2.6 times more Vitamin B2, 7 times more Vitamin B3, 15.7 times more Vitamin B5, 5.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 45 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C than Whole-grain Triticale Flour.
• Both Whole-grain Triticale Flour as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Whole Triticale Flour vs Canned Kidney Beans:

• Whole-grain Triticale Flour has 4.1 times more Copper, 2.2 times more Iron, 5.7 times more Magnesium, 24.9 times more Manganese, 3.6 times more Phosphorus, 2 times more Potassium and 5.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 148 times more Sodium and 7.8 times more Water than Whole-grain Triticale Flour.
• Both Whole-grain Triticale Flour and Canned All Types Kidney Beans have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Whole-grain Triticale Flour has 4 times more Energy, 3 times more Fat, 7 times more Omega 6, 5 times more Carbohydrate, 3.4 times more Fiber and 2.5 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Omega 3 than Whole-grain Triticale Flour.
• Both Whole-grain Triticale Flour as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.