Comparing Nutrients in 1 kilogram Wheat Flour VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Wheat Flour	12%	2%	86%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Wheat Flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	126% 3640kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	587% 763g	460% 598g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	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	71% 27g	655% 249g	38g per day for Men 19-50 years
Protein	184% 103g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Wheat 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	100% 1.2mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.6% 4.38mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	65% 260μg	985% 3940μg	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	50% 45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Flour	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	15% 150mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	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	146% 11.7mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	297% 6.82mg	435% 10mg	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	579% 4050mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	616% 339μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	3.22% 119g	3.18% 118g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 4.4 times more Vitamin B1, 5.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5, 9 times more Vitamin B6, 15.2 times more Vitamin B9 and more Vitamin C than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Unenriched All-purpose White Wheat Flour has 10.6 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 13 times more Calcium, 7.6 times more Copper, 8 times more Iron, 7.3 times more Magnesium, 1.5 times more Manganese, 3.8 times more Phosphorus, 13.9 times more Potassium and 3.6 times more Zinc than Unenriched All-purpose White Wheat Flour.

Comparison of macro-nutrients per 1 kilogram:

• Unenriched All-purpose White Wheat Flour has 3.9 times more Fat, 7.2 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.8 times more Omega 3, 9.2 times more Fiber and 2.4 times more Protein than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour and Raw California Red Kidney Beans have similar amounts of Energy per 1 kg.
• Both Unenriched All-purpose White Wheat Flour as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.