Comparing Nutrients in 1 kilogram Wheat Flour VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Wheat Flour	12%	2%	86%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Wheat Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	126% 3640kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	587% 763g	175% 228g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	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	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	71% 27g	168% 64g	38g per day for Men 19-50 years
Protein	184% 103g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Wheat Flour	Boiled 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	100% 1.2mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.6% 4.38mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	65% 260μg	325% 1300μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	15% 150mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	240% 2.16mg	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	278% 22mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	297% 6.82mg	187% 4.3mg	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	197% 1380mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	616% 339μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	91% 10mg	11mg per day for Men 19-50 years
Water	3.22% 119g	18% 669g	3700g per day for Men 19-50 years

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

• Unenriched All-purpose White Wheat Flour has 2.2 times more Vitamin B3 and 2 times more Vitamin B5 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 2.7 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C and 28 times more Vitamin K than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Unenriched All-purpose White Wheat Flour has 1.6 times more Manganese and 30.8 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Calcium, 1.5 times more Copper, 1.9 times more Iron, 1.9 times more Magnesium, 1.3 times more Phosphorus, 3.8 times more Potassium, 1.4 times more Zinc and 5.6 times more Water than Unenriched All-purpose White Wheat Flour.

Comparison of macro-nutrients per 1 kilogram:

• Unenriched All-purpose White Wheat Flour has 2.9 times more Energy, 2 times more Fat, 3.6 times more Omega 6 and 3.3 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.7 times more Omega 3 and 2.4 times more Fiber than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour and Boiled All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Unenriched All-purpose White Wheat Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.