Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Wheat flour, white, all-purpose, enriched, bleached

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Canned Kidney Beans	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	29% 840kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	4.84% 1.55g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	587% 763g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	3.72% 2.7g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	71% 27g	38g per day for Men 19-50 years
Protein	93% 52.2g	184% 103g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	654% 7.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	380% 4.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	369% 59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	87.6% 4.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	34% 0.44mg	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	90% 360μg	458% 1830μg	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	13.3% 12mg	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	1.33% 0.2mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	34% 340mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	160% 1.44mg	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	146% 11.7mg	580% 46.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	297% 6.82mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	836% 376μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	129% 900mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	616% 339μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	21% 780g	3.22% 119g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Wheat flour, white, all-purpose, enriched, bleached:

• Canned All Types Kidney Beans have 1.7 times more Vitamin B6, more Vitamin C and 13.7 times more Vitamin K than Wheat flour, white, all-purpose, enriched, bleached.
• While Wheat flour, white, all-purpose, enriched, bleached contains 6.8 times more Vitamin B1, 9.7 times more Vitamin B2, 14.4 times more Vitamin B3, 3.2 times more Vitamin B5 and 5.1 times more Vitamin B9 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Wheat flour, white, all-purpose, enriched, bleached:

• Canned All Types Kidney Beans have 2.3 times more Calcium, 1.2 times more Magnesium, 2.2 times more Potassium, 148 times more Sodium and 6.5 times more Water than Wheat flour, white, all-purpose, enriched, bleached.
• While Wheat flour, white, all-purpose, enriched, bleached contains 4 times more Iron, 4.1 times more Manganese, 37.7 times more Selenium and 1.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Wheat flour, white, all-purpose, enriched, bleached have similar amounts of Copper and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 3.7 times more Omega 3, 6.9 times more Sugars and 1.6 times more Fiber than Wheat flour, white, all-purpose, enriched, bleached.
• While Wheat flour, white, all-purpose, enriched, bleached contains 4.3 times more Energy, 1.6 times more Fat, 3.7 times more Omega 6, 5.3 times more Carbohydrate and 2 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.