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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Refined Sorghum Flour	Recommended Dietary Allowance
Energy	114% 3300kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	12.8% 12.4g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	9.47% 3.03g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	NA	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	28% 4.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	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	655% 249g	50% 19g	38g per day for Men 19-50 years
Protein	435% 244g	170% 95g	56g per day for Men 19-50 years

Vitamins

	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	441% 5.3mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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

	California Red Kidney Beans	Refined Sorghum Flour	Recommended Dietary Allowance
Calcium	195% 1950mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	42.6% 1450mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	3.18% 118g	3.22% 119g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 5.9 times more Vitamin B1, 43.8 times more Vitamin B2, 1.6 times more Vitamin B3, 4.2 times more Vitamin B5, 5.8 times more Vitamin B6 and 7.5 times more Vitamin C than Refined Unenriched Sorghum Flour.

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

• Raw California Red Kidney Beans have 32.5 times more Calcium, 122.2 times more Copper, 9.6 times more Iron, 5.2 times more Magnesium, 2.3 times more Manganese, 4.7 times more Phosphorus, 10.3 times more Potassium and 5.4 times more Zinc than Refined Unenriched Sorghum Flour.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 13.1 times more Fiber and 2.6 times more Protein than Refined Unenriched Sorghum Flour.
• While Refined Unenriched Sorghum Flour contains 5 times more Fat, 8.8 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Refined Unenriched Sorghum Flour have similar amounts of Energy per 1 kg.
• Both Raw California Red Kidney Beans as well as Refined Unenriched Sorghum Flour have insufficient amounts of Glucose and Sucrose in 1 kg.