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

Macros Ratio

	Protein	Fat	Carbs
Enriched Wheat Flour	12%	2%	86%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Enriched Wheat Flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	25% 722kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.56% 0.78g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	91% 119g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	14% 5.36g	130% 49.4g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Enriched Wheat Flour	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	130% 1.56mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.4% 0.98mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.2% 11.7mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	60.6% 0.79mg	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	91% 363μg	195% 782μg	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	9.92% 8.93mg	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	3.04% 0.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Wheat Flour	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	243% 2.2mg	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	115% 9.2mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	59% 1.35mg	86.3% 2mg	2.3mg per day for Men 19-50 years
Molybdenum	122% 55μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	30.6% 214mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	122% 67.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Unbleached Enriched All-purpose White Wheat Flour has 1.5 times more Vitamin B1, 2.3 times more Vitamin B2 and 2.9 times more Vitamin B3 than Raw California Red Kidney Beans.
• While 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 Unbleached Enriched All-purpose White Wheat Flour.
• Both Unbleached Enriched All-purpose White Wheat Flour as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Unbleached Enriched All-purpose White Wheat Flour has 10.6 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 13 times more Calcium, 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 Unbleached Enriched All-purpose White Wheat Flour.

Comparison of macro-nutrients per 7 ounces:

• Unbleached Enriched All-purpose White Wheat Flour has 3.9 times more Fat, 7.2 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.8 times more Omega 3, 9.2 times more Fiber and 2.4 times more Protein than Unbleached Enriched All-purpose White Wheat Flour.
• Both Unbleached Enriched All-purpose White Wheat Flour and Raw California Red Kidney Beans have similar amounts of Energy per 7 oz.
• Both Unbleached Enriched All-purpose White Wheat Flour as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.