Comparing Nutrients in 500 calories California Red Kidney Beans VS Enriched Bleached 11.5% Protein White (industrial) Wheat Flour

Weight per 500 calories

• California Red Kidney Beans: 152g
• Enriched Bleached 11.5% Protein White (industrial) Wheat Flour: 138g

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 Enriched Bleached 11.5% Protein White (industrial) Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Enriched Bleached 11.5% Protein White (industrial) Wheat Flour	13%	4%	83%

Macro Nutrients

	California Red Kidney Beans	Enriched Bleached 11.5% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	1.46% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	5.94% 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	78.2% 102g	130g per day for Men 19-50 years
Sugars	NA	2.13% 1.54g	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	0.057% 0.041g	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	% 0.041g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	99% 37.7g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	66% 37g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Enriched Bleached 11.5% Protein White (industrial) Wheat 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	84.5% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	3.4% 0.044mg	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	58.5% 234μg	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	0.46% 0.069mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.34% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Enriched Bleached 11.5% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	29.5% 295mg	2.75% 27.5mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	24.6% 0.22mg	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	87% 6.97mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	9.84% 41.3mg	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	22% 154mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	5.6% 190mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	69% 38μg	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	10.5% 1.16mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.47% 17.5g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Enriched Bleached 11.5% Protein White (industrial) Wheat Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Enriched Bleached 11.5% Protein White (industrial) Wheat Flour?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Enriched Bleached 11.5% Protein White (industrial) Wheat Flour:

• 500 calories of California Red Kidney Beans have 2.1 times more Vitamin B5, 13.6 times more Vitamin B6 and 2.5 times more Vitamin B9 than Enriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• While 500 kcal of Enriched Bleached 11.5% Protein White (industrial) Wheat Flour contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B2 and 2.6 times more Vitamin B3 than Raw California Red Kidney Beans.
• 500 calories of Enriched Bleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B6
• Both Raw California Red Kidney Beans as well as Enriched Bleached 11.5% Protein White (industrial) Wheat Flour 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 Enriched Bleached 11.5% Protein White (industrial) Wheat Flour:

• 500 calories of California Red Kidney Beans have 10.7 times more Calcium, 7.5 times more Copper, 2 times more Iron, 5.9 times more Magnesium, 1.6 times more Manganese, 4 times more Phosphorus, 11.9 times more Potassium and 3.3 times more Zinc than Enriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• While 500 kcal of Enriched Bleached 11.5% Protein White (industrial) Wheat Flour contain 7.8 times more Selenium than Raw California Red Kidney Beans.
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Enriched Bleached 11.5% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 11.4 times more Fiber and 2.3 times more Protein than Enriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• Both California Red Kidney Beans and Enriched Bleached 11.5% Protein White (industrial) Wheat Flour offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Enriched Bleached 11.5% Protein White (industrial) Wheat Flour provide inadequate amounts of Fiber
• Both Raw California Red Kidney Beans as well as Enriched Bleached 11.5% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.