Comparing Nutrients in 5 ounces Boiled Red Kidney Beans VS Refined Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Refined Sorghum Flour	11%	3%	86%

Macro Nutrients

	Boiled Red Kidney Beans	Refined Sorghum Flour	Recommended Dietary Allowance
Energy	6.2% 180kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	3.96% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	83.8% 109g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	0% 0g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	22% 12.3g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Refined Sorghum Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	0.55% 0.007mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	7.4% 0.096mg	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	46% 184μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	0.94% 0.85mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Refined Sorghum Flour	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	1.4% 0.013mg	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	52% 4.17mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	26.5% 0.61mg	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	28.8% 201mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	6.06% 0.67mg	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 Red Kidney Beans VS Refined Sorghum Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Red Kidney Beans versus 5 oz of Refined Sorghum Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Red Kidney Beans vs Refined Sorghum Flour:

• 5 ounces of Boiled Red Kidney Beans have 1.8 times more Vitamin B1, 11.6 times more Vitamin B2 and 1.8 times more Vitamin B6 than Refined Sorghum Flour.
• While 5 oz of Refined Unenriched Sorghum Flour contain 2.3 times more Vitamin B3 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Refined Sorghum Flour provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Refined Sorghum Flour have insufficient amounts of Vitamin B2
• Both Boiled Red Kidney Beans as well as Refined Unenriched Sorghum Flour have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Boiled Red Kidney Beans vs Refined Sorghum Flour:

• 5 ounces of Boiled Red Kidney Beans have 4.7 times more Calcium, 26.9 times more Copper, 3 times more Iron, 1.5 times more Magnesium, 1.6 times more Phosphorus, 2.8 times more Potassium and 2.3 times more Zinc than Refined Sorghum Flour.
• Both Boiled Red Kidney Beans and Refined Sorghum Flour contain similar levels of Manganese per five ounces.
• 5 ounces of Refined Sorghum Flour lack sufficient amounts of Calcium and Copper

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 3.9 times more Fiber than Refined Sorghum Flour.
• While 5 oz of Refined Unenriched Sorghum Flour contain 2.8 times more Energy, 4.4 times more Omega 6 and 3.4 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Refined Sorghum Flour offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6