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

Macros Ratio

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

Macro Nutrients

	Boiled Red 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	2.25% 0.72g	16.5% 5.3g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	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	195% 74g	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 Red 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 Red Kidney Beans	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	28% 280mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	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	368% 29.4mg	393% 31.4mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	293% 1230mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	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	203% 1420mg	397% 2780mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	95% 3240mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	222% 122μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	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

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

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

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

• 1 kilogram of Boiled Red Kidney Beans has 5.2 times more Vitamin B9 and 1.3 times more Vitamin K than Whole Sorghum Flour.
• While 1 kg of 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 Red Kidney Beans.
• Both Boiled Red Kidney Beans and Whole Sorghum Flour provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Boiled Red Kidney Beans as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin A and Vitamin C in one kilogram.

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

• 1 kilogram of Boiled Red Kidney Beans has 2.3 times more Calcium and 1.2 times more Potassium than Whole Sorghum Flour.
• While 1 kg of Whole-grain Sorghum Flour contains 2.7 times more Magnesium, 2.6 times more Manganese, 2 times more Phosphorus, 10.2 times more Selenium and 1.5 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Whole Sorghum Flour contain similar levels of Copper and Iron per one kilogram.
• 1 kilogram of Whole Sorghum Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 2.8 times more Omega 3 than Whole Sorghum Flour.
• While 1 kg of Whole-grain Sorghum Flour contains 2.8 times more Energy, 6.7 times more Fat, 12.5 times more Omega 6, 3.4 times more Carbohydrate and 6.1 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Whole Sorghum Flour offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6