Comparing Nutrients in 1 pound Canned Red Kidney Beans with Liquids VS Whole Soft Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Whole Soft Wheat Flour	11%	5%	84%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Whole Soft Wheat Flour	Recommended Dietary Allowance
Energy	12.7% 367kcal	52% 1506kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	9.1% 8.85g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67.3g	260% 338g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	6.4% 4.63g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	156% 59.4g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	78% 43.6g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Whole Soft 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	40% 0.48mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	152% 24.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	66.6% 0.87mg	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	26% 104μg	31.8% 127μg	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	4.03% 3.63mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Whole Soft Wheat Flour	Recommended Dietary Allowance
Calcium	13% 132mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	239% 2.15mg	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	71% 5.67mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	126% 531mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	670% 15.4mg	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	68.7% 481mg	209% 1465mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	52.6% 1787mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	105% 57.6μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	9.56% 354g	1.52% 56.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Whole Soft Wheat Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Red Kidney Beans with Liquids versus 1 lb of Whole Soft Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Red Kidney Beans with Liquids vs Whole Soft Wheat Flour:

• 1 pound of Canned Red Kidney Beans with Liquids has 2.2 times more Vitamin K than Whole Soft Wheat Flour.
• While 1 lb of Soft Wheat Whole Grain Flour contains 2.8 times more Vitamin B1, 2.8 times more Vitamin B2, 10.8 times more Vitamin B3, 7.8 times more Vitamin B5, 2.4 times more Vitamin B6 and 26.5 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Whole Soft Wheat Flour provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• 1 pound of Whole Soft Wheat Flour have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Soft Wheat Whole Grain Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Red Kidney Beans with Liquids vs Whole Soft Wheat Flour:

• 1 pound of Canned Red Kidney Beans with Liquids has 85.3 times more Sodium and 6.3 times more Water than Whole Soft Wheat Flour.
• While 1 lb of Soft Wheat Whole Grain Flour contains 3.2 times more Copper, 3 times more Iron, 3.9 times more Magnesium, 11.7 times more Manganese, 3 times more Phosphorus, 1.5 times more Potassium, 11.5 times more Selenium and 4.8 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Whole Soft Wheat Flour contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans with Liquids has 1.8 times more Sugars than Whole Soft Wheat Flour.
• While 1 lb of Soft Wheat Whole Grain Flour contains 4.1 times more Energy, 5.4 times more Fat, 5 times more Carbohydrate, 3 times more Fiber and 1.8 times more Protein than Canned Red Kidney Beans Solids and Liquids.