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

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Whole Sorghum Flour	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	56% 1628kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	17.3% 0.28g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	35.6% 6.06g	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	267% 348g	79.6% 103g	130g per day for Men 19-50 years
Sugars	12% 8.8g	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	1% 0.73g	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	% 5.94g	NA	g per day for Men 19-50 years
Sucrose	% 2.13g	NA	g per day for Men 19-50 years
Fiber	78.8% 30g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	68.3% 38.2g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.4mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	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	28.3% 113μg	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	4.03% 3.63mg	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	15% 2.27mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	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	178% 14.2mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	133% 558mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	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	180% 1261mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	101% 55.3μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	67.2% 7.4mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	1.26% 46.5g	8.2% 304g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Whole 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 Whole Sorghum Flour vs Boiled Red Kidney Beans:

• 1 pound of Whole Sorghum Flour has 2.1 times more Vitamin B1, 7.8 times more Vitamin B3, 2.5 times more Vitamin B5, 2.7 times more Vitamin B6 and 16.7 times more Vitamin E than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 5.2 times more Vitamin B9 and 1.3 times more Vitamin K than Whole-grain Sorghum Flour.
• Both Whole Sorghum Flour and Boiled Red Kidney Beans provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Whole-grain Sorghum Flour as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C in one pound.

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

• 1 pound of Whole Sorghum Flour has 2.7 times more Magnesium, 2.6 times more Manganese, 2 times more Phosphorus, 10.2 times more Selenium and 1.5 times more Zinc than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 2.3 times more Calcium than Whole-grain Sorghum Flour.
• Both Whole Sorghum Flour and Boiled Red Kidney Beans contain similar levels of Copper, Iron and Potassium per one pound.
• 1 pound of Whole Sorghum Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Whole Sorghum Flour has 2.8 times more Energy, 6.7 times more Fat, 12.5 times more Omega 6, 3.4 times more Carbohydrate and 6.1 times more Sugars than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 2.8 times more Omega 3 than Whole-grain Sorghum Flour.
• Both Whole Sorghum Flour and Boiled Red Kidney Beans offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Boiled Red Kidney Beans provide inadequate amounts of Omega 6