Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Whole Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Whole Wheat Flour	15%	6%	79%

Macro Nutrients

	Boiled California Red Kidney Beans	Whole Wheat Flour	Recommended Dietary Allowance
Energy	6.06% 176kcal	16.6% 482kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	3.65% 3.54g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	6.47% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	9.1% 1.55g	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	78.5% 102g	130g per day for Men 19-50 years
Sugars	NA	0.8% 0.58g	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	0.098% 0.071g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.51g	g per day for Men 19-50 years
Fiber	34.7% 13g	40% 15g	38g per day for Men 19-50 years
Protein	23% 13g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Whole 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	15.2% 0.18mg	59.3% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	44.4% 0.58mg	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	15.6% 62.4μg	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	6.7% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	9.36% 94mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	64.6% 0.58mg	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	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	251% 5.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	184% 83μg	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	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	159% 87.6μg	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	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.41% 15.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Whole Wheat Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Whole Wheat Flour 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 Whole Wheat Flour:

• 5 ounces of Boiled California Red Kidney Beans have 1.7 times more Vitamin B9 than Whole Wheat Flour.
• While 5 oz of Whole-grain Wheat Flour contain 3.9 times more Vitamin B1, 2.7 times more Vitamin B2, 9.2 times more Vitamin B3, 2.8 times more Vitamin B5 and 3.9 times more Vitamin B6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Whole-grain Wheat Flour 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 Whole Wheat Flour:

• 5 ounces of Boiled California Red Kidney Beans have 1.9 times more Calcium than Whole Wheat Flour.
• While 5 oz of Whole-grain Wheat Flour contain 1.4 times more Copper, 2.9 times more Magnesium, 12.8 times more Manganese, 2.6 times more Phosphorus, 51.5 times more Selenium and 3 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Whole Wheat Flour contain similar levels of Iron and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Whole-grain Wheat Flour contain 2.7 times more Energy, 27.8 times more Fat, 2.3 times more Omega 3, 54.7 times more Omega 6, 3.2 times more Carbohydrate and 1.4 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Whole Wheat Flour offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6