Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Refined Sorghum Flour

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Refined Sorghum Flour: 84g

Refined Unenriched Sorghum Flour has 2.9 times more energy per unit of mass than Boiled California Red Kidney Beans, which is high in comparison to other foods. Boiled California Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Refined Sorghum Flour?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Refined Sorghum Flour	11%	3%	86%

Macro Nutrients

	Boiled California Red Kidney Beans	Refined Sorghum Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	1.07% 1.04g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.8% 0.25g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	NA	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	0% 0g	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	NA	% 0.29g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	59.2% 22.5g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	39.4% 22g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Refined Sorghum Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	0.32% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	3.1% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	4.4% 0.057mg	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	44.8% 179μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.23% 2.9mg	0.56% 0.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Refined Sorghum Flour	Recommended Dietary Allowance
Calcium	16% 160mg	0.5% 5.04mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	0.84% 0.008mg	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	90% 7.2mg	10% 0.82mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	15.7% 0.36mg	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	47.4% 331mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	0.056% 0.84mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	3.6% 0.39mg	11mg per day for Men 19-50 years
Water	4.38% 162g	0.27% 10g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Refined Sorghum Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Refined Sorghum Flour?

Lets compare vitamin content per 300 calories of Boiled California Red Kidney Beans vs Refined Sorghum Flour:

• 300 calories of Boiled California Red Kidney Beans have 4.1 times more Vitamin B1, 35.7 times more Vitamin B2, 3.4 times more Vitamin B5 and 4.4 times more Vitamin B6 than Refined Sorghum Flour.
• Both Boiled California Red Kidney Beans and Refined Sorghum Flour provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Refined Sorghum Flour have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B6
• Both Boiled California Red Kidney Beans as well as Refined Unenriched Sorghum Flour have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs Refined Sorghum Flour:

• 300 calories of Boiled California Red Kidney Beans have 31.7 times more Calcium, 92.4 times more Copper, 8.8 times more Iron, 4.5 times more Magnesium, 2.1 times more Manganese, 4.5 times more Phosphorus, 8.3 times more Potassium and 5.3 times more Zinc than Refined Sorghum Flour.
• 300 calories of Refined Sorghum Flour lack sufficient amounts of Calcium, Copper, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled California Red Kidney Beans have 14.1 times more Fiber and 2.8 times more Protein than Refined Sorghum Flour.
• Both Boiled California Red Kidney Beans and Refined Sorghum Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Refined Sorghum Flour provide inadequate amounts of Fiber
• Both Boiled California Red Kidney Beans as well as Refined Unenriched Sorghum Flour provide inadequate amounts of Omega 6 in 300 calories.