Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Wheat flour, white, all-purpose, enriched, bleached

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	6.06% 176kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	3.26% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	83.2% 108g	130g per day for Men 19-50 years
Sugars	NA	0.53% 0.38g	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	34.7% 13g	10% 3.83g	38g per day for Men 19-50 years
Protein	23% 13g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	4.8% 0.062mg	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	26.2% 105μg	65% 259μg	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	1.9% 1.7mg	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	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	9.36% 94mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	22.7% 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	53% 4.22mg	82.2% 6.58mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	42% 0.97mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	118% 53.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.7% 194mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	87.4% 48μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Wheat flour, white, all-purpose, enriched, bleached per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Wheat flour, white, all-purpose, enriched, bleached to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Wheat flour, white, all-purpose, enriched, bleached:

• 5 ounces of Boiled California Red Kidney Beans have 2.4 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, bleached.
• While 5 oz of Wheat flour, white, all-purpose, enriched, bleached contain 6.1 times more Vitamin B1, 8 times more Vitamin B2, 10.9 times more Vitamin B3, 2 times more Vitamin B5 and 2.5 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Wheat flour, white, all-purpose, enriched, bleached:

• 5 ounces of Boiled California Red Kidney Beans have 4.4 times more Calcium, 2 times more Copper, 2.2 times more Magnesium, 1.3 times more Phosphorus, 3.9 times more Potassium and 1.2 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.
• While 5 oz of Wheat flour, white, all-purpose, enriched, bleached contain 1.6 times more Iron, 2.1 times more Manganese and 28.3 times more Selenium than Boiled California Red Kidney Beans.
• 5 ounces of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 1.5 times more Omega 3 and 3.4 times more Fiber than Wheat flour, white, all-purpose, enriched, bleached.
• While 5 oz of Wheat flour, white, all-purpose, enriched, bleached contain 2.9 times more Energy, 19.6 times more Omega 6 and 3.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Wheat flour, white, all-purpose, enriched, bleached offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 3