Comparing Nutrients in 5 ounces Whole Sorghum Flour VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Whole Sorghum Flour	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.5% 509kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.73g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.6% 109g	16% 20.6g	130g per day for Men 19-50 years
Sugars	3.8% 2.75g	3.6% 2.62g	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	0.31% 0.23g	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	% 1.86g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 2.62g	g per day for Men 19-50 years
Fiber	24.6% 9.36g	16% 6.1g	38g per day for Men 19-50 years
Protein	21.3% 12g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.65% 0.086mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.37mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.76mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	8.07% 0.1mg	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	8.86% 35.4μg	12.8% 51μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.26% 1.13mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.72% 0.71mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1.7% 17mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	21.3% 0.19mg	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	55.6% 4.45mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	41.5% 174mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	10.4% 0.24mg	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	56.3% 394mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	13.5% 459mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	31.4% 17.3μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Whole Sorghum Flour vs Canned Kidney Beans:

• Whole-grain Sorghum Flour has 2.8 times more Vitamin B1, 10.9 times more Vitamin B3, 3.9 times more Vitamin B5, 4.4 times more Vitamin B6, 25 times more Vitamin E and 1.6 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Vitamin B9 and 1.5 times more Vitamin C than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 5 oz.

Comparing minerals per 5 ounces for Whole Sorghum Flour vs Canned Kidney Beans:

• Whole-grain Sorghum Flour has 1.9 times more Copper, 2.7 times more Iron, 4.6 times more Magnesium, 7.5 times more Manganese, 3.1 times more Phosphorus, 1.4 times more Potassium, 13.6 times more Selenium and 3.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.8 times more Calcium, 98.7 times more Sodium and 7.6 times more Water than Whole-grain Sorghum Flour.

Comparison of macro-nutrients per 5 ounces:

• Whole-grain Sorghum Flour has 4.3 times more Energy, 5.6 times more Fat, 3.7 times more Saturated Fat, 12.6 times more Omega 6, 5.3 times more Carbohydrate, 1.5 times more Fiber and 1.6 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Omega 3 than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Canned All Types Kidney Beans have similar amounts of Sugars per 5 oz.
• Both Whole-grain Sorghum Flour as well as Canned All Types Kidney Beans have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.