Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Boiled Kidney Beans	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	43.8% 1270kcal	124% 3590kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	34.4% 33.4g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	16.5% 5.3g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	78.6% 13.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	590% 766g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	26.8% 19.4g	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	2.2% 1.6g	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	% 13g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	168% 64g	174% 66g	38g per day for Men 19-50 years
Protein	155% 86.7g	151% 84.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	274% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	281% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	250% 3.25mg	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	325% 1300μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	8.9% 8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	35% 350mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	281% 2.53mg	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	278% 22mg	393% 31.4mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	293% 1230mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	547% 12.6mg	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	197% 1380mg	397% 2780mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	95% 3240mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	222% 122μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	18% 669g	2.77% 103g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Whole Sorghum Flour:

• Boiled All Types Kidney Beans have 5.2 times more Vitamin B9, 1.5 times more Vitamin C and 1.3 times more Vitamin K than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 2.1 times more Vitamin B1, 7.8 times more Vitamin B3, 2.5 times more Vitamin B5, 2.7 times more Vitamin B6 and 16.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Whole-grain Sorghum Flour have similar amounts of Vitamin B2 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Whole Sorghum Flour:

• Boiled All Types Kidney Beans have 2.9 times more Calcium, 1.3 times more Potassium and 6.5 times more Water than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 1.4 times more Iron, 2.9 times more Magnesium, 2.9 times more Manganese, 2 times more Phosphorus, 11.1 times more Selenium and 1.6 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Whole-grain Sorghum Flour have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2.8 times more Omega 3 than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 2.8 times more Energy, 6.7 times more Fat, 7.2 times more Saturated Fat, 12.4 times more Omega 6, 3.4 times more Carbohydrate and 6.1 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Whole-grain Sorghum Flour have similar amounts of Fiber and Protein per 1 kg.
• Both Boiled All Types Kidney Beans as well as Whole-grain Sorghum Flour have insufficient amounts of Glucose and Sucrose in 1 kg.