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

Macros Ratio

	Protein	Fat	Carbs
Refined Sorghum Flour	11%	3%	86%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Refined Sorghum Flour	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	123% 3570kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	12.8% 12.4g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	9.47% 3.03g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	NA	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	28% 4.75g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	591% 769g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	0% 0g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	195% 74g	38g per day for Men 19-50 years
Protein	170% 95g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Refined Sorghum Flour	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	92% 1.2mg	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	NA	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.67% 6mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refined Sorghum Flour	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	6% 60mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	269% 2.42mg	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	121% 9.7mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	207% 4.77mg	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	124% 870mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	42.6% 1450mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	3.22% 119g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Refined Sorghum Flour has 2.3 times more Vitamin B3 than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.8 times more Vitamin B1, 11.6 times more Vitamin B2 and 1.8 times more Vitamin B6 than Refined Unenriched Sorghum Flour.
• Both Refined Sorghum Flour and Boiled Red Kidney Beans provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Refined Sorghum Flour have insufficient amounts of Vitamin B2
• Both Refined Unenriched Sorghum Flour as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin C in one kilogram.

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

• 1 kg of Boiled Red Kidney Beans contains 4.7 times more Calcium, 26.9 times more Copper, 3 times more Iron, 1.5 times more Magnesium, 1.6 times more Phosphorus, 2.8 times more Potassium and 2.3 times more Zinc than Refined Unenriched Sorghum Flour.
• Both Refined Sorghum Flour and Boiled Red Kidney Beans contain similar levels of Manganese per one kilogram.
• 1 kilogram of Refined Sorghum Flour lack sufficient amounts of Calcium and Copper

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Refined Sorghum Flour has 2.8 times more Energy, 4.4 times more Omega 6 and 3.4 times more Carbohydrate than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 3.9 times more Fiber than Refined Unenriched Sorghum Flour.
• Both Refined Sorghum Flour and Boiled Red Kidney Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6