Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Wheat flour, white, all-purpose, enriched, bleached

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Boiled California Red Kidney Beans	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	4.28% 124kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.48% 0.16g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.38% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	NA	0.37% 0.27g	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	24.5% 9.3g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	65.4% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	8.76% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	3.4% 0.044mg	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	18.5% 74μg	45.8% 183μg	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	1.33% 1.2mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	6.6% 66mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	16% 0.14mg	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	37.3% 2.98mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	29.7% 0.68mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	83.6% 37.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.6% 137mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	61.6% 34μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Wheat flour, white, all-purpose, enriched, bleached per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Wheat flour, white, all-purpose, enriched, bleached to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Wheat flour, white, all-purpose, enriched, bleached:

• 100 grams of Boiled California Red Kidney Beans have 2.4 times more Vitamin B6 than Wheat flour, white, all-purpose, enriched, bleached.
• While 100 g of Wheat flour, white, all-purpose, enriched, bleached contain 6.1 times more Vitamin B1, 8 times more Vitamin B2, 10.9 times more Vitamin B3, 2 times more Vitamin B5 and 2.5 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Wheat flour, white, all-purpose, enriched, bleached:

• 100 grams of Boiled California Red Kidney Beans have 4.4 times more Calcium, 2 times more Copper, 2.2 times more Magnesium, 1.3 times more Phosphorus, 3.9 times more Potassium and 1.2 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.
• While 100 g of Wheat flour, white, all-purpose, enriched, bleached contain 1.6 times more Iron, 2.1 times more Manganese and 28.3 times more Selenium than Boiled California Red Kidney Beans.
• 100 grams of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 1.5 times more Omega 3 and 3.4 times more Fiber than Wheat flour, white, all-purpose, enriched, bleached.
• While 100 g of Wheat flour, white, all-purpose, enriched, bleached contain 2.9 times more Energy, 19.6 times more Omega 6 and 3.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Wheat flour, white, all-purpose, enriched, bleached offer comparable quantities of Protein per 100 grams.
• 100 grams of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 100 grams of Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 3