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

Macros Ratio

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

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, calcium-fortified	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.8% 516kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.26% 0.55g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.2% 108g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	NA	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	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	10% 3.83g	93% 35.3g	38g per day for Men 19-50 years
Protein	26% 14.6g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, calcium-fortified	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	43.3% 0.56mg	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	65% 259μg	140% 558μg	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	0% 0mg	7.1% 6.38mg	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	0.57% 0.085mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, calcium-fortified	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	35.7% 357mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	173% 1.56mg	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	82.2% 6.58mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	61.6% 1.4mg	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	22% 153mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.45% 16.7g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Wheat flour, white, all-purpose, enriched, calcium-fortified have 1.5 times more Vitamin B1, 2.3 times more Vitamin B2 and 2.9 times more Vitamin B3 than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 1.8 times more Vitamin B5, 9 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin C than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• 5 ounces of Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Vitamin C
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Wheat flour, white, all-purpose, enriched, calcium-fortified have 1.3 times more Calcium than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 7.6 times more Copper, 2 times more Iron, 7.3 times more Magnesium, 1.5 times more Manganese, 3.8 times more Phosphorus, 13.9 times more Potassium and 3.6 times more Zinc than Wheat flour, white, all-purpose, enriched, calcium-fortified.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Wheat flour, white, all-purpose, enriched, calcium-fortified have 7.2 times more Omega 6 and 1.3 times more Carbohydrate than California Red Kidney Beans.
• While 5 oz of Raw California Red Kidney Beans contain 3.8 times more Omega 3, 9.2 times more Fiber and 2.4 times more Protein than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and California Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Wheat flour, white, all-purpose, enriched, calcium-fortified provide inadequate amounts of Omega 3
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6