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

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Whole Wheat Flour	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	53% 1542kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	29% 4.96g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 326g	76.2% 99g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	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	0.31% 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	111% 42g	38g per day for Men 19-50 years
Protein	107% 60g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Boiled Royal 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	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.7% 2.74mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	36.3% 0.47mg	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	84% 336μg	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	6.05% 5.44mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	15.4% 154mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	132% 1.2mg	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	204% 16.3mg	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	148% 621mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	802% 18.4mg	50.3% 1.16mg	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	92% 644mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	50.4% 1715mg	3400mg per day for Men 19-50 years
Selenium	510% 280μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	1.3% 48.7g	8.2% 304g	3700g per day for Men 19-50 years

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

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

• 1 pound of Whole Wheat Flour has 5.3 times more Vitamin B1, 2.5 times more Vitamin B2, 9 times more Vitamin B3, 2.8 times more Vitamin B5 and 3.9 times more Vitamin B6 than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 1.7 times more Vitamin B9 than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Whole Wheat Flour has 1.6 times more Copper, 1.3 times more Iron, 3.3 times more Magnesium, 15.9 times more Manganese, 2.5 times more Phosphorus, 51.5 times more Selenium and 2.9 times more Zinc than Boiled Royal Red Kidney Beans.
• While 1 lb of Boiled Royal Red Kidney Beans contains 1.3 times more Calcium than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Boiled Royal Red Kidney Beans contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Whole Wheat Flour has 2.8 times more Energy, 14.7 times more Fat, 1.3 times more Omega 3, 30.4 times more Omega 6, 3.3 times more Carbohydrate and 1.4 times more Protein than Boiled Royal Red Kidney Beans.
• Both Whole Wheat Flour and Boiled Royal Red Kidney Beans offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6