Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Refined Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Refined Sorghum Flour	11%	3%	86%

Macro Nutrients

	Boiled California Red Kidney Beans	Refined Sorghum Flour	Recommended Dietary Allowance
Energy	42.8% 1240kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	12.8% 12.4g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	9.47% 3.03g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	28% 4.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	591% 769g	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	0% 0g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	245% 93g	50% 19g	38g per day for Men 19-50 years
Protein	163% 91g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Refined Sorghum Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	52.3% 0.68mg	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	185% 740μg	NA	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	6.67% 6mg	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	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

	Boiled California Red Kidney Beans	Refined Sorghum Flour	Recommended Dietary Allowance
Calcium	66% 660mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	10% 0.09mg	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	373% 30mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	187% 4.3mg	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	196% 1370mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	42.6% 1450mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	18% 669g	3.22% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Refined Sorghum Flour per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Refined Sorghum Flour:

• 1 kilogram of Boiled California Red Kidney Beans has 1.4 times more Vitamin B1, 12.4 times more Vitamin B2 and 1.5 times more Vitamin B6 than Refined Sorghum Flour.
• While 1 kg of Refined Unenriched Sorghum Flour contains 2.5 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Refined Sorghum Flour provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Refined Sorghum Flour have insufficient amounts of Vitamin B2
• Both Boiled California Red Kidney Beans as well as Refined Unenriched Sorghum Flour have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Refined Sorghum Flour:

• 1 kilogram of Boiled California Red Kidney Beans has 11 times more Calcium, 32.1 times more Copper, 3.1 times more Iron, 1.5 times more Magnesium, 1.6 times more Phosphorus, 2.9 times more Potassium and 1.8 times more Zinc than Refined Sorghum Flour.
• While 1 kg of Refined Unenriched Sorghum Flour contains 1.4 times more Manganese than Boiled California Red Kidney Beans.
• 1 kilogram of Refined Sorghum Flour lack sufficient amounts of Calcium and Copper

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 4.9 times more Fiber than Refined Sorghum Flour.
• While 1 kg of Refined Unenriched Sorghum Flour contains 2.9 times more Energy, 23.8 times more Omega 6 and 3.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Refined Sorghum Flour offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6