Comparing Nutrients in 1 kilogram Wheat Flour VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Wheat Flour	12%	2%	86%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Wheat Flour	Canned Kidney Beans	Recommended Dietary Allowance
Energy	126% 3640kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	587% 763g	112% 145g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	25.5% 18.5g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	71% 27g	113% 43g	38g per day for Men 19-50 years
Protein	184% 103g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Wheat Flour	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.6% 4.38mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	57% 0.74mg	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	65% 260μg	90% 360μg	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	0% 0mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4% 0.6mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Flour	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	15% 150mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	150% 1.35mg	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	146% 11.7mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	297% 6.82mg	73% 1.68mg	2.3mg per day for Men 19-50 years
Molybdenum	947% 426μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	154% 1080mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	616% 339μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	3.22% 119g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Wheat Flour vs Canned Kidney Beans:

• Unenriched All-purpose White Wheat Flour has 3 times more Vitamin B3 and 3.2 times more Vitamin B5 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Vitamin B2, 1.7 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and 13.7 times more Vitamin K than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 1 kg.
• Both Unenriched All-purpose White Wheat Flour as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Wheat Flour vs Canned Kidney Beans:

• Unenriched All-purpose White Wheat Flour has 4.1 times more Manganese, 37.7 times more Selenium and 1.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Calcium, 2.2 times more Potassium, 148 times more Sodium and 6.5 times more Water than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour and Canned All Types Kidney Beans have similar amounts of Copper, Iron, Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unenriched All-purpose White Wheat Flour has 4.3 times more Energy, 1.6 times more Fat, 3.7 times more Omega 6, 5.3 times more Carbohydrate and 2 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.7 times more Omega 3, 6.9 times more Sugars and 1.6 times more Fiber than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.