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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Boiled Red Kidney Beans	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	4.38% 127kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0.48% 0.16g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	1.38% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	17.5% 23g	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	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	19.5% 7.4g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	13.3% 0.16mg	65.4% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	8.76% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	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	32.5% 130μg	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	0.2% 0.03mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	2.8% 28mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	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	36.8% 2.94mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	20.3% 142mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	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	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	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 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 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 Red Kidney Beans vs Wheat flour, white, all-purpose, enriched, bleached:

• 100 grams of Boiled Red Kidney Beans have 2.7 times more Vitamin B6 and 28 times more Vitamin K than Wheat flour, white, all-purpose, enriched, bleached.
• While 100 g of Wheat flour, white, all-purpose, enriched, bleached contain 4.9 times more Vitamin B1, 8.5 times more Vitamin B2, 10.2 times more Vitamin B3, 2 times more Vitamin B5 and 1.4 times more Vitamin B9 than Boiled Red Kidney Beans.
• 100 grams of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin K
• Both Boiled Red Kidney Beans as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 grams.

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

• 100 grams of Boiled Red Kidney Beans have 1.9 times more Calcium, 1.7 times more Copper, 2 times more Magnesium, 1.3 times more Phosphorus, 3.8 times more Potassium and 1.5 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, 1.4 times more Manganese and 28.3 times more Selenium than Boiled 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 Red Kidney Beans have 7.6 times more Omega 3 and 2.7 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, 3.7 times more Omega 6 and 3.3 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Wheat flour, white, all-purpose, enriched, bleached offer comparable quantities of Protein per 100 grams.
• 100 grams of Boiled 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