Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Refined Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Refined Sorghum Flour	11%	3%	86%

Macro Nutrients

	Boiled California Red Kidney Beans	Refined Sorghum Flour	Recommended Dietary Allowance
Energy	8.5% 246kcal	24.4% 708kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	5.54% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	117% 153g	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	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	NA	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	32.4% 18g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Refined Sorghum Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	0.76% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	10.4% 0.13mg	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	36.7% 147μg	NA	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	2.65% 2.4mg	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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

	Boiled California Red Kidney Beans	Refined Sorghum Flour	Recommended Dietary Allowance
Calcium	13% 131mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	2% 0.018mg	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	74% 5.9mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	37% 0.85mg	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	39% 272mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	8.46% 288mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.64% 23.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Refined Sorghum Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Refined Sorghum Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Refined Sorghum Flour:

• 7 ounces of Boiled California Red Kidney Beans have 1.4 times more Vitamin B1, 12.4 times more Vitamin B2 and 1.5 times more Vitamin B6 than Refined Sorghum Flour.
• While 7 oz of Refined Unenriched Sorghum Flour contain 2.5 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Refined Sorghum Flour provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Refined Sorghum Flour have insufficient amounts of Vitamin B2
• Both Boiled California Red Kidney Beans as well as Refined Unenriched Sorghum Flour have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Refined Sorghum Flour:

• 7 ounces of Boiled California Red Kidney Beans have 11 times more Calcium, 32.1 times more Copper, 3.1 times more Iron, 1.5 times more Magnesium, 1.6 times more Phosphorus, 2.9 times more Potassium and 1.8 times more Zinc than Refined Sorghum Flour.
• While 7 oz of Refined Unenriched Sorghum Flour contain 1.4 times more Manganese than Boiled California Red Kidney Beans.
• 7 ounces of Refined Sorghum Flour lack sufficient amounts of Calcium and Copper

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 4.9 times more Fiber than Refined Sorghum Flour.
• While 7 oz of Refined Unenriched Sorghum Flour contain 2.9 times more Energy, 23.8 times more Omega 6 and 3.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Refined Sorghum Flour offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6