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

Weight per 500 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, calcium-fortified	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.6% 105g	69.7% 91g	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	9.76% 3.7g	99% 37.7g	38g per day for Men 19-50 years
Protein	25.3% 14g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, calcium-fortified	California 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	90% 1.08mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.65% 0.06mg	46.3% 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	63% 251μg	149% 597μg	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	7.58% 6.8mg	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	0.55% 0.082mg	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

	Wheat flour, white, all-purpose, enriched, calcium-fortified	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	34.6% 346mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	185% 1.67mg	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	79.7% 6.37mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30.2mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	66% 1.5mg	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	21% 148mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	4.32% 147mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	NA	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.75mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	8.74% 0.96mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.48% 18g	3700g per day for Men 19-50 years

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

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

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

• Raw California Red Kidney Beans contain 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 Wheat flour, white, all-purpose, enriched, calcium-fortified and Raw California Red Kidney Beans have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw California Red Kidney Beans contain 4.2 times more Omega 3, 10.2 times more Fiber and 2.6 times more Protein than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.