Comparing Nutrients in 7 ounces California Red Kidney Beans VS Whole Soft Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Whole Soft Wheat Flour	11%	5%	84%

Macro Nutrients

	California Red Kidney Beans	Whole Soft Wheat Flour	Recommended Dietary Allowance
Energy	22.6% 655kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	4% 3.87g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	114% 148g	130g per day for Men 19-50 years
Sugars	NA	2.8% 2.02g	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	130% 49.4g	68.4% 26g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	34% 19g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Whole Soft Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	66.3% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	29% 0.38mg	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	195% 782μg	14% 55.6μg	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	9.92% 8.93mg	0% 0mg	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	NA	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Whole Soft Wheat Flour	Recommended Dietary Allowance
Calcium	38.7% 387mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	105% 0.94mg	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	232% 18.6mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	293% 6.75mg	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	115% 804mg	92% 641mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	23% 782mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	46% 25.2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.67% 24.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Whole Soft Wheat Flour:

• Raw California Red Kidney Beans have 1.8 times more Vitamin B1, 2.1 times more Vitamin B6, 14.1 times more Vitamin B9 and more Vitamin C than Soft Wheat Whole Grain Flour.
• While Soft Wheat Whole Grain Flour contains 2.6 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Soft Wheat Whole Grain Flour have similar amounts of Vitamin B2 per 7 oz.
• Both Raw California Red Kidney Beans as well as Soft Wheat Whole Grain Flour have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Whole Soft Wheat Flour:

• Raw California Red Kidney Beans have 5.9 times more Calcium, 2.3 times more Copper, 2.5 times more Iron, 1.4 times more Magnesium, 1.3 times more Phosphorus and 3.8 times more Potassium than Soft Wheat Whole Grain Flour.
• While Soft Wheat Whole Grain Flour contains 3.4 times more Manganese and 4 times more Selenium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Soft Wheat Whole Grain Flour have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 1.9 times more Fiber and 2.5 times more Protein than Soft Wheat Whole Grain Flour.
• While Soft Wheat Whole Grain Flour contains 7.8 times more Fat and 11.9 times more Saturated Fat than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Soft Wheat Whole Grain Flour have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Raw California Red Kidney Beans as well as Soft Wheat Whole Grain Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.