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

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Whole Sorghum Flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	124% 3590kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	34.4% 33.4g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.3g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	78.6% 13.4g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	590% 766g	460% 598g	130g per day for Men 19-50 years
Sugars	26.8% 19.4g	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	2.2% 1.6g	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	% 13g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	174% 66g	655% 249g	38g per day for Men 19-50 years
Protein	151% 84.3g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	274% 3.3mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	281% 45mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	250% 3.25mg	305% 3.97mg	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	62.5% 250μg	985% 3940μg	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	8.9% 8mg	50% 45mg	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	33.3% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.3% 64μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	12% 120mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	1222% 11mg	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	393% 31.4mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	293% 1230mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	547% 12.6mg	435% 10mg	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	397% 2780mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	95% 3240mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	222% 122μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	148% 16.3mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	2.77% 103g	3.18% 118g	3700g per day for Men 19-50 years

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

• Whole-grain Sorghum Flour has 2.2 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.6 times more Vitamin B1, 3.6 times more Vitamin B2, 1.4 times more Vitamin B5, 15.8 times more Vitamin B9 and 5.6 times more Vitamin C than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 1 kg.
• Both Whole-grain Sorghum Flour as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A in 1 kg.

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

• Whole-grain Sorghum Flour has 1.3 times more Manganese and 3.8 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 16.3 times more Calcium, 4.3 times more Copper, 3 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus, 4.6 times more Potassium and 1.6 times more Zinc than Whole-grain Sorghum Flour.

Comparison of macro-nutrients per 1 kilogram:

• Whole-grain Sorghum Flour has 13.4 times more Fat, 14.7 times more Saturated Fat, 24.7 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Omega 3, 3.8 times more Fiber and 2.9 times more Protein than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Raw California Red Kidney Beans have similar amounts of Energy per 1 kg.
• Both Whole-grain Sorghum Flour as well as Raw California Red Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 kg.