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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 5 ounces of Whole Soft Wheat Flour have 3.1 times more Manganese and 4 times more Selenium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 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 Soft Wheat Whole Grain Flour.
• Both Whole Soft Wheat Flour and Red Kidney Beans contain similar levels of Magnesium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Soft Wheat Flour have 1.8 times more Fat and 1.2 times more Carbohydrate than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2.1 times more Sugars and 2.3 times more Protein than Soft Wheat Whole Grain Flour.
• Both Whole Soft Wheat Flour and Red Kidney Beans offer comparable quantities of Energy and Fiber per five ounces.