Comparing Nutrients in 1 pound Enriched Bleached 9% Protein White Wheat Flour VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 9% Protein White Wheat Flour	10%	4%	86%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Enriched Bleached 9% Protein White Wheat Flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	57.4% 1665kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.65g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 351g	209% 271g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	NA	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 1.18g	NA	g per day for Men 19-50 years
Fiber	NA	297% 113g	38g per day for Men 19-50 years
Protein	72% 40.3g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 9% Protein White Wheat Flour	California 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	278% 3.34mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	169% 27mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	139% 1.8mg	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	193% 771μg	447% 1787μg	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	0% 0mg	22.7% 20.4mg	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	1.5% 0.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 9% Protein White Wheat Flour	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.07% 91mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	554% 5mg	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	287% 23mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	197% 4.54mg	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	55% 386mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	94% 51.7μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	1.45% 53.8g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Bleached 9% Protein White Wheat Flour VS California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Enriched Bleached 9% Protein White Wheat Flour versus 1 lb of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Enriched Bleached 9% Protein White Wheat Flour vs California Red Kidney Beans:

• 1 pound of Enriched Bleached 9% Protein White Wheat Flour has 1.4 times more Vitamin B1, 2 times more Vitamin B2 and 2.9 times more Vitamin B3 than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 4.2 times more Vitamin B5, 10.7 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin C than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• 1 pound of Enriched Bleached 9% Protein White Wheat Flour have insufficient amounts of Vitamin C
• Both Enriched Bleached 9% Protein White (industrial) Wheat Flour as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Enriched Bleached 9% Protein White Wheat Flour vs California Red Kidney Beans:

• 1 pound of Enriched Bleached 9% Protein White Wheat Flour has 3.6 times more Selenium than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 9.8 times more Calcium, 6.7 times more Copper, 1.8 times more Iron, 8 times more Magnesium, 1.6 times more Manganese, 4.8 times more Phosphorus, 11.4 times more Potassium and 2.7 times more Zinc than Enriched Bleached 9% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched Bleached 9% Protein White Wheat Flour has 10.8 times more Omega 6 and 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 4.9 times more Omega 3 and 2.7 times more Protein than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 9% Protein White Wheat Flour and California Red Kidney Beans offer comparable quantities of Energy per one pound.
• 1 pound of Enriched Bleached 9% Protein White Wheat Flour provide inadequate amounts of Omega 3
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6