Comparing Nutrients in 100 grams Boiled Red Kidney Beans VS Refined Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Refined Sorghum Flour	11%	3%	86%

Macro Nutrients

	Boiled Red Kidney Beans	Refined Sorghum Flour	Recommended Dietary Allowance
Energy	4.38% 127kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	1.28% 1.24g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	59% 77g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19.5% 7.4g	5% 1.9g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	13.3% 0.16mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	0.38% 0.005mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	5.23% 0.068mg	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	32.5% 130μg	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	1.33% 1.2mg	0.67% 0.6mg	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	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Refined Sorghum Flour	Recommended Dietary Allowance
Calcium	2.8% 28mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	1% 0.009mg	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	36.8% 2.94mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	18.7% 0.43mg	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	20.3% 142mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	4.26% 145mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	4.27% 0.47mg	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 Red Kidney Beans VS Refined Sorghum Flour per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Red Kidney Beans versus 100 g of Refined Sorghum Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Red Kidney Beans vs Refined Sorghum Flour:

• 100 grams of Boiled Red Kidney Beans have 1.8 times more Vitamin B1, 11.6 times more Vitamin B2 and 1.8 times more Vitamin B6 than Refined Sorghum Flour.
• While 100 g of Refined Unenriched Sorghum Flour contain 2.3 times more Vitamin B3 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Refined Sorghum Flour provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Refined Sorghum Flour have insufficient amounts of Vitamin B2
• Both Boiled Red Kidney Beans as well as Refined Unenriched Sorghum Flour have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Boiled Red Kidney Beans vs Refined Sorghum Flour:

• 100 grams of Boiled Red Kidney Beans have 4.7 times more Calcium, 26.9 times more Copper, 3 times more Iron, 1.5 times more Magnesium, 1.6 times more Phosphorus, 2.8 times more Potassium and 2.3 times more Zinc than Refined Sorghum Flour.
• Both Boiled Red Kidney Beans and Refined Sorghum Flour contain similar levels of Manganese per 100 grams.
• 100 grams of Refined Sorghum Flour lack sufficient amounts of Calcium and Copper

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Red Kidney Beans have 3.9 times more Fiber than Refined Sorghum Flour.
• While 100 g of Refined Unenriched Sorghum Flour contain 2.8 times more Energy, 4.4 times more Omega 6 and 3.4 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Refined Sorghum Flour offer comparable quantities of Protein per 100 grams.
• 100 grams of Boiled Red Kidney Beans provide inadequate amounts of Omega 6