Comparing Nutrients in 1 pound Canned Kidney Beans VS Enriched Unbleached 10% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Enriched Unbleached 10% Protein White (industrial) Wheat Flour	11%	4%	85%

Macro Nutrients

	Canned Kidney Beans	Enriched Unbleached 10% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	13% 381kcal	57.2% 1660kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	6.92% 6.7g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	22% 3.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	266% 346g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	3.07% 2.22g	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% 0g	0.19% 0.14g	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	% 0g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 0.91g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	28.6% 11g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	78.6% 44g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Enriched Unbleached 10% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	278% 3.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	169% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	22.5% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	13% 0.17mg	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	41% 163μg	193% 771μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	0% 0mg	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	0.6% 0.091mg	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Enriched Unbleached 10% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	15.4% 154mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	95% 0.85mg	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	66.3% 5.3mg	287% 23mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	161% 3.7mg	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	58.3% 408mg	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	20% 676mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	120% 66.2μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	9.57% 354g	1.47% 54.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Enriched Unbleached 10% Protein White (industrial) Wheat Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Kidney Beans versus 1 lb of Enriched Unbleached 10% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Enriched Unbleached 10% Protein White (industrial) Wheat Flour:

• 1 pound of Canned Kidney Beans has 2 times more Vitamin B6 and 13.7 times more Vitamin K than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
• While 1 lb of Enriched Unbleached 10% Protein White (industrial) Wheat Flour contains 6.3 times more Vitamin B1, 8.7 times more Vitamin B2, 14.5 times more Vitamin B3, 1.8 times more Vitamin B5, 4.7 times more Vitamin B9 and 19 times more Vitamin E than Canned All Types Kidney Beans.
• 1 pound of Canned Kidney Beans have insufficient amounts of Vitamin E
• 1 pound of Enriched Unbleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Enriched Unbleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Kidney Beans vs Enriched Unbleached 10% Protein White (industrial) Wheat Flour:

• 1 pound of Canned Kidney Beans has 1.7 times more Calcium, 1.6 times more Potassium, 148 times more Sodium and 6.5 times more Water than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
• While 1 lb of Enriched Unbleached 10% Protein White (industrial) Wheat Flour contains 1.4 times more Copper, 4.3 times more Iron, 4.9 times more Manganese, 16.2 times more Selenium and 2.2 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Enriched Unbleached 10% Protein White (industrial) Wheat Flour contain similar levels of Magnesium and Phosphorus per one pound.
• 1 pound of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Kidney Beans has 4.8 times more Omega 3, 3.8 times more Sugars and 1.8 times more Fiber than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
• While 1 lb of Enriched Unbleached 10% Protein White (industrial) Wheat Flour contains 4.4 times more Energy, 7.8 times more Omega 6, 5.3 times more Carbohydrate and 1.9 times more Protein than Canned All Types Kidney Beans.
• 1 pound of Canned Kidney Beans provide inadequate amounts of Omega 6
• 1 pound of Enriched Unbleached 10% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3