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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Whole Soft Wheat Flour	11%	5%	84%

Macro Nutrients

	Red Kidney Beans	Whole Soft Wheat Flour	Recommended Dietary Allowance
Energy	16.5% 478kcal	16.2% 471kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	81.2% 106g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	2% 1.45g	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	56.7% 21.5g	49% 18.6g	38g per day for Men 19-50 years
Protein	57% 32g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Whole Soft 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	72% 0.86mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	47.4% 7.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	21% 0.27mg	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	140% 558μg	9.92% 39.7μg	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	7.1% 6.38mg	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	2% 0.3mg	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Whole Soft Wheat Flour	Recommended Dietary Allowance
Calcium	11.8% 118mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	75% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	39.5% 166mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	209% 4.8mg	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	82.2% 575mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.48% 17.6g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 5 ounces of Red Kidney Beans vs Whole Soft Wheat Flour:

• 5 ounces of Red Kidney Beans have 2 times more Vitamin B1, 2.1 times more Vitamin B6, 14.1 times more Vitamin B9, more Vitamin C and 2.9 times more Vitamin K than Whole Soft Wheat Flour.
• While 5 oz of Soft Wheat Whole Grain Flour contain 2.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.5 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Whole Soft Wheat Flour provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 5 ounces of Whole Soft Wheat Flour have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Soft Wheat Whole Grain Flour have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Red Kidney Beans vs Whole Soft Wheat Flour:

• 5 ounces of Red Kidney Beans have 2.5 times more Calcium, 1.5 times more Copper, 1.8 times more Iron, 1.3 times more Phosphorus and 3.4 times more Potassium than Whole Soft Wheat Flour.
• While 5 oz of Soft Wheat Whole Grain Flour contain 3.1 times more Manganese and 4 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Whole Soft Wheat Flour contain similar levels of Magnesium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have 2.1 times more Sugars and 2.3 times more Protein than Whole Soft Wheat Flour.
• While 5 oz of Soft Wheat Whole Grain Flour contain 1.8 times more Fat than Raw Red Kidney Beans.
• Both Red Kidney Beans and Whole Soft Wheat Flour offer comparable quantities of Energy, Carbohydrate and Fiber per five ounces.