Comparing Nutrients in 100 grams Whole Soft Wheat Flour VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Whole Soft Wheat Flour	11%	5%	84%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Whole Soft Wheat Flour	Red Kidney Beans	Recommended Dietary Allowance
Energy	11.4% 332kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	NA	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.3% 74.5g	47% 61.3g	130g per day for Men 19-50 years
Sugars	1.4% 1.02g	2.9% 2.1g	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	34.5% 13g	40% 15g	38g per day for Men 19-50 years
Protein	17% 9.6g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Whole Soft 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	24.8% 0.3mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	30.5% 0.4mg	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	7% 28μg	99% 394μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5% 4.5mg	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	3.53% 0.53mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Soft Wheat Flour	Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.3% 33mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	52.8% 0.48mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	46.4% 3.7mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	48.3% 1.1mg	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	46% 323mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	11.6% 394mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	27% 2.96mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.34% 12.4g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Soft Wheat Flour VS Red Kidney Beans per 100 g

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

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

• 100 grams of Whole Soft Wheat Flour have 2.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.5 times more Vitamin E than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 2 times more Vitamin B1, 2.1 times more Vitamin B6, 14.1 times more Vitamin B9, more Vitamin C and 2.9 times more Vitamin K than Soft Wheat Whole Grain Flour.
• Both Whole Soft Wheat Flour and Red Kidney Beans provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Whole Soft Wheat Flour have insufficient amounts of Vitamin C and Vitamin K
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Soft Wheat Whole Grain Flour as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Whole Soft Wheat Flour vs Red Kidney Beans:

• 100 grams of Whole Soft Wheat Flour have 3.1 times more Manganese and 4 times more Selenium than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 2.5 times more Calcium, 1.5 times more Copper, 1.8 times more Iron, 1.3 times more Phosphorus and 3.4 times more Potassium than Soft Wheat Whole Grain Flour.
• Both Whole Soft Wheat Flour and Red Kidney Beans contain similar levels of Magnesium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Whole Soft Wheat Flour have 1.8 times more Fat and 1.2 times more Carbohydrate than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 2.1 times more Sugars and 2.3 times more Protein than Soft Wheat Whole Grain Flour.
• Both Whole Soft Wheat Flour and Red Kidney Beans offer comparable quantities of Energy and Fiber per 100 grams.