Comparing Nutrients in 1 pound Royal Red Kidney Beans VS Whole Soft Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Whole Soft Wheat Flour	11%	5%	84%

Macro Nutrients

	Royal Red Kidney Beans	Whole Soft Wheat Flour	Recommended Dietary Allowance
Energy	51.5% 1492kcal	52% 1506kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	9.1% 8.85g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	260% 338g	130g per day for Men 19-50 years
Sugars	NA	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	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	297% 113g	156% 59.4g	38g per day for Men 19-50 years
Protein	205% 115g	78% 43.6g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	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	147% 1.77mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	152% 24.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	446% 1783μg	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	22.7% 20.4mg	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	NA	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Whole Soft Wheat Flour	Recommended Dietary Allowance
Calcium	59.4% 594mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	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	493% 39.5mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	126% 531mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	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	263% 1842mg	209% 1465mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	52.6% 1787mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	105% 57.6μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	1.46% 54g	1.52% 56.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Whole Soft Wheat Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Royal Red Kidney Beans 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 Royal Red Kidney Beans vs Whole Soft Wheat Flour:

• 1 pound of Royal Red Kidney Beans has 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B6, 14 times more Vitamin B9 and more Vitamin C than Whole Soft Wheat Flour.
• While 1 lb of Soft Wheat Whole Grain Flour contains 2.5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Royal Red Kidney Beans.
• 1 pound of Whole Soft Wheat Flour have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Soft Wheat Whole Grain Flour have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Royal Red Kidney Beans vs Whole Soft Wheat Flour:

• 1 pound of Royal Red Kidney Beans has 4 times more Calcium, 2.1 times more Copper, 2.3 times more Iron, 1.3 times more Phosphorus and 3.4 times more Potassium than Whole Soft Wheat Flour.
• While 1 lb of Soft Wheat Whole Grain Flour contains 3.1 times more Manganese and 4 times more Selenium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Whole Soft Wheat Flour contain similar levels of Magnesium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Royal Red Kidney Beans has 1.9 times more Fiber and 2.6 times more Protein than Whole Soft Wheat Flour.
• While 1 lb of Soft Wheat Whole Grain Flour contains 4.3 times more Fat and 1.3 times more Carbohydrate than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Whole Soft Wheat Flour offer comparable quantities of Energy per one pound.