Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Enriched Self-rising All-purpose White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	Canned Kidney Beans	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Energy	29% 840kcal	122% 3540kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	4.8% 1.54g	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% 3.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	571% 742g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	3.03% 2.2g	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	177% 99g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Enriched Self-rising All-purpose White Wheat Flour	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	562% 6.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	365% 58.3mg	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	38.5% 0.5mg	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	490% 1960μg	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	3.33% 0.5mg	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	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	34% 340mg	338% 3380mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	124% 1.12mg	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	584% 46.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	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	129% 900mg	850% 5950mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	625% 344μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	795% 11930mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	21% 780g	2.86% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Enriched Self-rising All-purpose White Wheat Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Enriched Self-rising All-purpose White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Enriched Self-rising All-purpose White Wheat Flour:

• 1 kilogram of Canned Kidney Beans has 1.5 times more Vitamin B6 and 13.7 times more Vitamin K than Enriched Self-rising All-purpose White Wheat Flour.
• While 1 kg of Enriched Self-rising All-purpose White Wheat Flour contains 5.8 times more Vitamin B1, 8.1 times more Vitamin B2, 14.2 times more Vitamin B3, 3.2 times more Vitamin B5 and 5.4 times more Vitamin B9 than Canned All Types Kidney Beans.
• 1 kilogram of Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Enriched Self-rising All-purpose White Wheat Flour:

• 1 kilogram of Canned Kidney Beans has 1.2 times more Copper, 1.4 times more Magnesium, 1.9 times more Potassium and 7.4 times more Water than Enriched Self-rising All-purpose White Wheat Flour.
• While 1 kg of Enriched Self-rising All-purpose White Wheat Flour contains 9.9 times more Calcium, 4 times more Iron, 6 times more Manganese, 6.6 times more Phosphorus, 38.2 times more Selenium, 4 times more Sodium and 1.3 times more Zinc than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 3.7 times more Omega 3, 8.4 times more Sugars and 1.6 times more Fiber than Enriched Self-rising All-purpose White Wheat Flour.
• While 1 kg of Enriched Self-rising All-purpose White Wheat Flour contains 4.2 times more Energy, 3.7 times more Omega 6, 5.1 times more Carbohydrate and 1.9 times more Protein than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 3