Comparing Nutrients in 7 ounces Wheat Flour VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Wheat Flour	12%	2%	86%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Wheat Flour	Red Kidney Beans	Recommended Dietary Allowance
Energy	25% 722kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	4.56% 0.78g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	94% 122g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	5.75% 4.17g	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	79.4% 30g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	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	20% 0.24mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	26% 4.2mg	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	13% 51.6μg	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	0.79% 0.12mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Flour	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	29% 2.32mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	59% 1.35mg	96% 2.2mg	2.3mg per day for Men 19-50 years
Molybdenum	188% 84.5μg	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% 806mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	79.3% 2697mg	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	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	50.3% 5.54mg	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

Nutrient Comparison: Wheat Flour VS Red Kidney Beans per 7 oz

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

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

• 7 oz of Raw Red Kidney Beans contain 5.1 times more Vitamin B1, 5.4 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5, 9 times more Vitamin B6, 15.2 times more Vitamin B9, more Vitamin C and 18.7 times more Vitamin K than Unenriched All-purpose White Wheat Flour.
• 7 ounces of Wheat Flour have insufficient amounts of Vitamin C and Vitamin K
• Both Unenriched All-purpose White Wheat Flour as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Wheat Flour have 10.6 times more Selenium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 5.5 times more Calcium, 4.9 times more Copper, 5.7 times more Iron, 6.3 times more Magnesium, 1.6 times more Manganese, 3.8 times more Phosphorus, 12.7 times more Potassium and 4 times more Zinc than Unenriched All-purpose White Wheat Flour.
• 7 ounces of Wheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Wheat Flour have 1.7 times more Omega 6 and 1.2 times more Carbohydrate than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 16.3 times more Omega 3, 7.8 times more Sugars, 5.6 times more Fiber and 2.2 times more Protein than Unenriched All-purpose White Wheat Flour.
• Both Wheat Flour and Red Kidney Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Wheat Flour provide inadequate amounts of Omega 3
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6