Comparing Nutrients in 1 kilogram Unenriched Bleached 15% Protein White (industrial) Wheat Flour VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	125% 3620kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.72g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	41% 6.95g	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	538% 699g	175% 228g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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	0.41% 0.3g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	63% 24g	168% 64g	38g per day for Men 19-50 years
Protein	274% 153g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 15% Protein White (industrial) 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	162% 1.94mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.4% 4.27mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	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	77.5% 310μg	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	3.33% 0.5mg	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

	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	17% 170mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	217% 1.95mg	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	158% 12.6mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	247% 5.7mg	187% 4.3mg	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	183% 1280mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	511% 281μg	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	105% 11.6mg	91% 10mg	11mg per day for Men 19-50 years
Water	3.47% 129g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Unenriched Bleached 15% Protein White (industrial) Wheat Flour vs Boiled Kidney Beans:

• Unenriched Bleached 15% Protein White (industrial) Wheat Flour has 1.2 times more Vitamin B1, 1.2 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C and 28 times more Vitamin K than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 15% Protein White (industrial) 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 Unenriched Bleached 15% Protein White (industrial) Wheat Flour vs Boiled Kidney Beans:

• Unenriched Bleached 15% Protein White (industrial) Wheat Flour has 1.3 times more Manganese and 25.5 times more Selenium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Calcium, 1.8 times more Iron, 3.4 times more Potassium and 5.2 times more Water than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 15% Protein White (industrial) Wheat Flour and Boiled All Types Kidney Beans have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unenriched Bleached 15% Protein White (industrial) Wheat Flour has 2.9 times more Energy, 2.8 times more Fat, 6.4 times more Omega 6, 3.1 times more Carbohydrate, 2.9 times more Sugars and 1.8 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10 times more Omega 3 and 2.7 times more Fiber than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 15% Protein White (industrial) Wheat Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.