Comparing Nutrients in 500 calories California Red Kidney Beans VS Wheat flour, white, all-purpose, enriched, calcium-fortified

Weight per 500 calories

• California Red Kidney Beans: 152g
• Wheat flour, white, all-purpose, enriched, calcium-fortified: 137g

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

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Wheat flour, white, all-purpose, enriched, calcium-fortified?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%

Macro Nutrients

	California Red Kidney Beans	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	3.16% 0.54g	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	80.6% 105g	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	9.76% 3.7g	38g per day for Men 19-50 years
Protein	66% 37g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Wheat flour, white, all-purpose, enriched, calcium-fortified	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	90% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	4.65% 0.06mg	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	63% 251μg	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	0.55% 0.082mg	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	Wheat flour, white, all-purpose, enriched, calcium-fortified	Recommended Dietary Allowance
Calcium	29.5% 295mg	34.6% 346mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	22% 0.2mg	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	177% 14mg	79.7% 6.37mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	7.2% 30.2mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	40.7% 0.94mg	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	21% 148mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	4.32% 147mg	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	0.18% 2.75mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	8.74% 0.96mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.44% 16.4g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Wheat Flour, White, All-purpose, Enriched, Calcium-fortified Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Wheat flour, white, all-purpose, enriched, calcium-fortified?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• 500 calories of California Red Kidney Beans have 2 times more Vitamin B5, 10 times more Vitamin B6 and 2.4 times more Vitamin B9 than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• While 500 kcal of Wheat flour, white, all-purpose, enriched, calcium-fortified contain 1.3 times more Vitamin B1, 2 times more Vitamin B2 and 2.6 times more Vitamin B3 than Raw California Red Kidney Beans.
• 500 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Vitamin B6
• Both Raw California Red Kidney Beans as well as Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Wheat flour, white, all-purpose, enriched, calcium-fortified:

• 500 calories of California Red Kidney Beans have 8.4 times more Copper, 2.2 times more Iron, 8 times more Magnesium, 1.6 times more Manganese, 4.1 times more Phosphorus, 15.4 times more Potassium and 4 times more Zinc than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both California Red Kidney Beans and Wheat flour, white, all-purpose, enriched, calcium-fortified contain similar levels of Calcium per 500 calories.
• 500 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 10.2 times more Fiber and 2.6 times more Protein than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both California Red Kidney Beans and Wheat flour, white, all-purpose, enriched, calcium-fortified offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified provide inadequate amounts of Fiber
• Both Raw California Red Kidney Beans as well as Wheat flour, white, all-purpose, enriched, calcium-fortified provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.