Comparing Nutrients in 500 calories Unenriched Bleached 10% Protein White (industrial) Wheat Flour VS California Red Kidney Beans

Weight per 500 calories

• Unenriched Bleached 10% Protein White (industrial) Wheat Flour: 137g
• California Red Kidney Beans: 152g

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

Discover which food has more nutrients per 500 calories - Unenriched Bleached 10% Protein White (industrial) Wheat Flour or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 10% Protein White (industrial) Wheat Flour	11%	4%	85%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Unenriched Bleached 10% Protein White (industrial) Wheat Flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.02g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	1.45% 0.023g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	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% 104g	69.7% 91g	130g per day for Men 19-50 years
Sugars	0.92% 0.67g	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	0.057% 0.041g	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	% 0.041g	NA	g per day for Men 19-50 years
Sucrose	% 0.27g	NA	g per day for Men 19-50 years
Fiber	8.63% 3.28g	99% 37.7g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 10% Protein White (industrial) Wheat Flour	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	22% 0.27mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.57% 0.098mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.64mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.78% 0.34mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.9% 0.051mg	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	10.6% 42.3μg	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	0.46% 0.068mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unenriched Bleached 10% Protein White (industrial) Wheat Flour	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.73% 27.3mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	28.5% 0.26mg	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	21.5% 1.72mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	8.13% 34mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	48.6% 1.1mg	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% 146mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.73mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	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

Unenriched Bleached 10% Protein White (industrial) Wheat Flour VS California Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Unenriched Bleached 10% Protein White (industrial) Wheat Flour or California Red Kidney Beans?

Lets compare vitamin content per 500 calories of Unenriched Bleached 10% Protein White (industrial) Wheat Flour vs California Red Kidney Beans:

• 500 kcal of Raw California Red Kidney Beans contain 3 times more Vitamin B1, 3.4 times more Vitamin B2, 1.9 times more Vitamin B3, 3.5 times more Vitamin B5, 11.9 times more Vitamin B6 and 14.1 times more Vitamin B9 than Unenriched Bleached 10% Protein White (industrial) Wheat Flour.
• 500 calories of Unenriched Bleached 10% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B6
• Both Unenriched Bleached 10% Protein White (industrial) Wheat Flour as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Unenriched Bleached 10% Protein White (industrial) Wheat Flour vs California Red Kidney Beans:

• 500 calories of Unenriched Bleached 10% Protein White (industrial) Wheat Flour have 4.1 times more Selenium than California Red Kidney Beans.
• While 500 kcal of Raw California Red Kidney Beans contain 10.8 times more Calcium, 6.5 times more Copper, 8.2 times more Iron, 7.1 times more Magnesium, 1.4 times more Manganese, 4.2 times more Phosphorus, 11.1 times more Potassium and 2.8 times more Zinc than Unenriched Bleached 10% Protein White (industrial) Wheat Flour.
• 500 calories of Unenriched Bleached 10% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium, Magnesium and Potassium
• 500 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw California Red Kidney Beans contain 11.5 times more Fiber and 2.8 times more Protein than Unenriched Bleached 10% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 10% Protein White (industrial) Wheat Flour and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Unenriched Bleached 10% Protein White (industrial) Wheat Flour provide inadequate amounts of Fiber
• Both Unenriched Bleached 10% Protein White (industrial) Wheat Flour as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.