Comparing Nutrients in 500 calories California Red Kidney Beans VS Whole Triticale Flour

Weight per 500 calories

• California Red Kidney Beans: 152g
• Whole Triticale Flour: 148g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - California Red Kidney Beans or Whole Triticale Flour?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Whole Triticale Flour	15%	5%	80%

Macro Nutrients

	California Red Kidney Beans	Whole Triticale Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	4.9% 0.078g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	6.45% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	83.2% 108g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	99% 37.7g	57% 21.6g	38g per day for Men 19-50 years
Protein	66% 37g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Whole Triticale Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	46.6% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	26.4% 4.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	46% 0.6mg	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	149% 597μg	27.4% 109μg	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	7.58% 6.8mg	0% 0mg	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	NA	8.88% 1.33mg	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

	California Red Kidney Beans	Whole Triticale Flour	Recommended Dietary Allowance
Calcium	29.5% 295mg	5.18% 51.8mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	92% 0.83mg	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	177% 14mg	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	269% 6.2mg	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	87.7% 614mg	68% 475mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	20.3% 689mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	NA	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	0.2% 2.96mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	35.8% 3.93mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.4% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Whole Triticale Flour:

• Raw California Red Kidney Beans have 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 5.5 times more Vitamin B9 and more Vitamin C than Whole-grain Triticale Flour.
• While Whole-grain Triticale Flour contains 1.4 times more Vitamin B3 and 2.7 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Whole-grain Triticale Flour have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw California Red Kidney Beans as well as Whole-grain Triticale Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for California Red Kidney Beans vs Whole Triticale Flour:

• Raw California Red Kidney Beans have 5.7 times more Calcium, 2 times more Copper, 3.7 times more Iron, 1.3 times more Phosphorus and 3.3 times more Potassium than Whole-grain Triticale Flour.
• While Whole-grain Triticale Flour contains 4.1 times more Manganese than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Whole-grain Triticale Flour have similar amounts of Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw California Red Kidney Beans have 1.6 times more Omega 3, 1.7 times more Fiber and 1.9 times more Protein than Whole-grain Triticale Flour.
• While Whole-grain Triticale Flour contains 13.4 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Whole-grain Triticale Flour have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw California Red Kidney Beans as well as Whole-grain Triticale Flour have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.