Comparing Nutrients in 1 pound Boiled Kidney Beans VS Whole Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Whole Wheat Flour	15%	6%	79%

Macro Nutrients

	Boiled Kidney Beans	Whole Wheat Flour	Recommended Dietary Allowance
Energy	20% 576kcal	53% 1542kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	29% 4.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	251% 326g	130g per day for Men 19-50 years
Sugars	2% 1.45g	2.57% 1.86g	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	0.31% 0.23g	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	% 1.63g	g per day for Men 19-50 years
Fiber	76.4% 29g	128% 48.5g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Whole Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	190% 2.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	54.7% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	142% 1.85mg	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	147% 590μg	50% 200μg	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	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	0.91% 0.14mg	21.5% 3.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	16% 159mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	207% 1.86mg	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	126% 10mg	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	148% 621mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	802% 18.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	590% 265μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	89.4% 626mg	231% 1619mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	510% 280μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	8.2% 304g	1.3% 48.7g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 3 times more Vitamin B9, more Vitamin C and 4.4 times more Vitamin K than Whole-grain Wheat Flour.
• While Whole-grain Wheat Flour contains 3.1 times more Vitamin B1, 2.8 times more Vitamin B2, 8.6 times more Vitamin B3, 2.7 times more Vitamin B5, 3.4 times more Vitamin B6 and 23.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Whole-grain Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled All Types Kidney Beans have 6.2 times more Water than Whole-grain Wheat Flour.
• While Whole-grain Wheat Flour contains 1.9 times more Copper, 1.6 times more Iron, 3.3 times more Magnesium, 9.5 times more Manganese, 2.6 times more Phosphorus, 56.2 times more Selenium and 2.6 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Whole-grain Wheat Flour have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 2.3 times more Omega 3 than Whole-grain Wheat Flour.
• While Whole-grain Wheat Flour contains 2.7 times more Energy, 5 times more Fat, 5.9 times more Saturated Fat, 10.1 times more Omega 6, 3.2 times more Carbohydrate, 1.7 times more Fiber and 1.5 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Whole-grain Wheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.