Comparing Nutrients in 1 kilogram Red Kidney Beans VS Acorn Flour

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Acorn Flour	6%	52%	42%

Macro Nutrients

	Red Kidney Beans	Acorn Flour	Recommended Dietary Allowance
Energy	116% 3370kcal	173% 5010kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	311% 302g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	123% 39.2g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	NA	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	342% 58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	420% 547g	130g per day for Men 19-50 years
Sugars	29% 21g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	400% 152g	NA	38g per day for Men 19-50 years
Protein	402% 225g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Acorn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	186% 9.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	529% 6.88mg	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	285% 1140μg	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	50% 45mg	0% 0mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Acorn Flour	Recommended Dietary Allowance
Calcium	83% 830mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	679% 6.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	758% 17.4mg	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	580% 4060mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	209% 7120mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.62% 60g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Acorn Flour per 1 kg

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

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Acorn Flour:

• 1 kilogram of Red Kidney Beans has 4.2 times more Vitamin B1, 1.4 times more Vitamin B2, 3.5 times more Vitamin B9 and more Vitamin C than Acorn Flour.
• While 1 kg of Full fat Acorn Flour contains 1.7 times more Vitamin B6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Acorn Flour provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Acorn Flour have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Full fat Acorn Flour have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Acorn Flour:

• 1 kilogram of Red Kidney Beans has 1.9 times more Calcium, 5.5 times more Iron, 1.3 times more Magnesium, 3.9 times more Phosphorus, 1.9 times more Potassium and 4.4 times more Zinc than Acorn Flour.
• While 1 kg of Full fat Acorn Flour contains 1.6 times more Manganese than Raw Red Kidney Beans.
• Both Red Kidney Beans and Acorn Flour contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 3 times more Protein than Acorn Flour.
• While 1 kg of Full fat Acorn Flour contains 1.5 times more Energy, 28.5 times more Fat, 25.5 times more Saturated Fat and 25.5 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Acorn Flour offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6