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

Macros Ratio

	Protein	Fat	Carbs
Whole Soft Wheat Flour	11%	5%	84%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Whole Soft Wheat Flour	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	16.2% 471kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	2.85% 2.76g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	NA	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	NA	0.81% 0.14g	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	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	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	93% 35.3g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Whole Soft Wheat Flour	Royal 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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	26% 0.34mg	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% 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	139% 557μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Soft Wheat Flour	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	75% 0.67mg	157% 1.4mg	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	65.7% 5.26mg	154% 12.3mg	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	68.3% 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% 1908mg	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	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.48% 17.6g	0.46% 17g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Whole Soft Wheat Flour versus 5 oz of Royal 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 Royal Red Kidney Beans:

• 5 ounces of Whole Soft Wheat Flour have 2.5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B6, 14 times more Vitamin B9 and more Vitamin C than Soft Wheat Whole Grain Flour.
• 5 ounces of Whole Soft Wheat Flour have insufficient amounts of Vitamin C
• Both Soft Wheat Whole Grain Flour as well as Raw Royal 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 Royal Red Kidney Beans:

• 5 ounces of Whole Soft Wheat Flour have 3.1 times more Manganese and 4 times more Selenium than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 4 times more Calcium, 2.1 times more Copper, 2.3 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 Royal 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 4.3 times more Fat and 1.3 times more Carbohydrate than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 1.9 times more Fiber and 2.6 times more Protein than Soft Wheat Whole Grain Flour.
• Both Whole Soft Wheat Flour and Royal Red Kidney Beans offer comparable quantities of Energy per five ounces.