Comparing Nutrients in 1 kilogram Arrowroot flour VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Arrowroot flour	0%	0%	100%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Arrowroot flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	123% 3570kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	678% 882g	460% 598g	130g per day for Men 19-50 years
Sugars	NA	NA	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	89.5% 34g	655% 249g	38g per day for Men 19-50 years
Protein	5.36% 3g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Arrowroot flour	California 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	0.83% 0.01mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	305% 3.97mg	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	17.5% 70μg	985% 3940μg	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	50% 45mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Arrowroot flour	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	40% 400mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	1222% 11mg	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	41.3% 3.3mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	435% 10mg	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	7.14% 50mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	3.24% 110mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	3.07% 114g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Arrowroot flour VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Arrowroot flour versus 1 kg of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Arrowroot flour vs California Red Kidney Beans:

• 1 kg of Raw California Red Kidney Beans contains 529 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 6 times more Vitamin B5, 79.4 times more Vitamin B6, 56.3 times more Vitamin B9 and more Vitamin C than Arrowroot flour.
• 1 kilogram of Arrowroot flour have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Arrowroot flour as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Arrowroot flour vs California Red Kidney Beans:

• 1 kg of Raw California Red Kidney Beans contains 4.9 times more Calcium, 27.5 times more Copper, 28.3 times more Iron, 53.3 times more Magnesium, 2.1 times more Manganese, 81 times more Phosphorus, 135.5 times more Potassium and 36.4 times more Zinc than Arrowroot flour.
• 1 kilogram of Arrowroot flour lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Arrowroot flour has 1.5 times more Carbohydrate than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 9.3 times more Omega 3, 7.3 times more Fiber and 81.2 times more Protein than Arrowroot flour.
• Both Arrowroot flour and California Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Arrowroot flour provide inadequate amounts of Omega 3 and Protein
• Both Arrowroot flour as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.