Comparing Nutrients in 100 grams Whole Wheat Flour VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Whole Wheat Flour	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	11.7% 340kcal	2.8% 81kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	4.56% 0.073g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	6.43% 1.1g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.4% 72g	11.4% 15g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	2.55% 1.85g	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	0.069% 0.05g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 1.85g	g per day for Men 19-50 years
Fiber	28% 10.7g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	3.1% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.3% 0.41mg	6.15% 0.08mg	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	11% 44μg	5.75% 23μg	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	0.89% 0.8mg	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	4.73% 0.71mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	3.4% 34mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	16.3% 0.15mg	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	45% 3.6mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	32.6% 137mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	177% 4.07mg	12.7% 0.29mg	2.3mg per day for Men 19-50 years
Molybdenum	130% 58.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	51% 357mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	112% 61.8μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	17% 256mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Flour VS Canned Red Kidney Beans with Liquids per 100 g

Compare the macro and micronutrient content in 100 g of Whole Wheat Flour versus 100 g of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Whole Wheat Flour vs Canned Red Kidney Beans with Liquids:

• 100 grams of Whole Wheat Flour have 4.7 times more Vitamin B1, 2.5 times more Vitamin B2, 10 times more Vitamin B3, 4.6 times more Vitamin B5, 5.1 times more Vitamin B6, 1.9 times more Vitamin B9 and 35.5 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 100 g of Canned Red Kidney Beans Solids and Liquids contain 2.2 times more Vitamin K than Whole-grain Wheat Flour.
• 100 grams of Whole Wheat Flour have insufficient amounts of Vitamin K
• 100 grams of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Whole-grain Wheat Flour as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Whole Wheat Flour vs Canned Red Kidney Beans with Liquids:

• 100 grams of Whole Wheat Flour have 2.8 times more Copper, 2.9 times more Iron, 4.6 times more Magnesium, 14 times more Manganese, 3.4 times more Phosphorus, 1.4 times more Potassium, 56.2 times more Selenium and 4.2 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 100 g of Canned Red Kidney Beans Solids and Liquids contain 128 times more Sodium and 7.3 times more Water than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Canned Red Kidney Beans with Liquids contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Whole Wheat Flour have 4.2 times more Energy, 6.9 times more Fat, 1.4 times more Omega 3, 13.2 times more Omega 6, 4.9 times more Carbohydrate, 2.5 times more Fiber and 2.5 times more Protein than Canned Red Kidney Beans with Liquids.
• While 100 g of Canned Red Kidney Beans Solids and Liquids contain 4.5 times more Sugars than Whole-grain Wheat Flour.
• 100 grams of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6