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

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Whole Wheat Flour	Red Kidney Beans	Recommended Dietary Allowance
Energy	53% 1542kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	29% 4.96g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 326g	214% 278g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	13% 9.53g	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	0.31% 0.23g	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	% 1.63g	NA	g per day for Men 19-50 years
Fiber	128% 48.5g	181% 69g	38g per day for Men 19-50 years
Protein	107% 60g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	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	190% 2.28mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.7% 2.74mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	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	50% 200μg	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	21.5% 3.22mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Red Kidney Beans	Recommended Dietary Allowance
Calcium	15.4% 154mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	204% 16.3mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	148% 621mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	802% 18.4mg	219% 5.04mg	2.3mg per day for Men 19-50 years
Molybdenum	590% 265μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	231% 1619mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	510% 280μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	1.3% 48.7g	1.44% 53.3g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Whole Wheat Flour has 2.3 times more Vitamin B3 and 3.4 times more Vitamin E than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 9 times more Vitamin B9, more Vitamin C and 2.9 times more Vitamin K than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Whole Wheat Flour have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Whole-grain Wheat Flour as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Whole Wheat Flour has 3.7 times more Manganese and 19.3 times more Selenium than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 2.4 times more Calcium, 1.7 times more Copper, 1.9 times more Iron and 3.7 times more Potassium than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Red Kidney Beans contain similar levels of Magnesium, Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Whole Wheat Flour has 2.4 times more Fat and 4.8 times more Omega 6 than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 4.9 times more Omega 3, 5.1 times more Sugars, 1.4 times more Fiber and 1.7 times more Protein than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6