Lets compare vitamin content per 14 ounces of Whole Wheat Flour vs California Red Kidney Beans:
Whole-grain Wheat Flour has 2.4 times more Vitamin B3 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 9 times more Vitamin B9 and more Vitamin C than Whole-grain Wheat Flour.
Both Whole-grain Wheat Flour and Raw California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
Both Whole-grain Wheat Flour as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Whole Wheat Flour vs California Red Kidney Beans:
Whole-grain Wheat Flour has 4.1 times more Manganese and 19.3 times more Selenium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 5.7 times more Calcium, 2.7 times more Copper, 2.6 times more Iron and 4.1 times more Potassium than Whole-grain Wheat Flour.
Both Whole-grain Wheat Flour and Raw California Red Kidney Beans have similar amounts of Magnesium, Phosphorus and Zinc per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Whole-grain Wheat Flour has 10 times more Fat, 11.9 times more Saturated Fat, 20.2 times more Omega 6 and 1.2 times more Carbohydrate than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.3 times more Fiber and 1.8 times more Protein than Whole-grain Wheat Flour.
Both Whole-grain Wheat Flour and Raw California Red Kidney Beans have similar amounts of Energy and Omega 3 per 14 oz.
Both Whole-grain Wheat Flour as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.