Comparing Nutrients in 1 pound Refined Sorghum Flour VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Refined Sorghum Flour	11%	3%	86%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Refined Sorghum Flour	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	56% 1619kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.62g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.37g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.15g	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 349g	79.6% 103g	130g per day for Men 19-50 years
Sugars	NA	2% 1.45g	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	% 1.54g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	77% 43.2g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Refined Sorghum Flour	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	42% 0.54mg	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	NA	147% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.02% 2.72mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refined Sorghum Flour	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	4.54% 0.041mg	122% 1.1mg	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	55% 4.4mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	94% 2.16mg	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	56.4% 395mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	19.3% 658mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	NA	9.9% 5.44μg	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	19.4% 2.13mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	1.46% 54g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Refined Sorghum Flour VS Boiled Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Refined Sorghum Flour versus 1 lb of Boiled Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Refined Sorghum Flour vs Boiled Red Kidney Beans:

• 1 pound of Refined Sorghum Flour has 2.3 times more Vitamin B3 than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 1.8 times more Vitamin B1, 11.6 times more Vitamin B2 and 1.8 times more Vitamin B6 than Refined Unenriched Sorghum Flour.
• Both Refined Sorghum Flour and Boiled Red Kidney Beans provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Refined Sorghum Flour have insufficient amounts of Vitamin B2
• Both Refined Unenriched Sorghum Flour as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Refined Sorghum Flour vs Boiled Red Kidney Beans:

• 1 lb of Boiled Red Kidney Beans contains 4.7 times more Calcium, 26.9 times more Copper, 3 times more Iron, 1.5 times more Magnesium, 1.6 times more Phosphorus, 2.8 times more Potassium and 2.3 times more Zinc than Refined Unenriched Sorghum Flour.
• Both Refined Sorghum Flour and Boiled Red Kidney Beans contain similar levels of Manganese per one pound.
• 1 pound of Refined Sorghum Flour lack sufficient amounts of Calcium and Copper

Comparison of macro-nutrients per 1 pound:

• 1 pound of Refined Sorghum Flour has 2.8 times more Energy, 4.4 times more Omega 6 and 3.4 times more Carbohydrate than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 3.9 times more Fiber than Refined Unenriched Sorghum Flour.
• Both Refined Sorghum Flour and Boiled Red Kidney Beans offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6