Lets compare vitamin content per 14 ounces of Whole Wheat Flour vs Boiled Kidney Beans:
Whole-grain Wheat Flour has 3.1 times more Vitamin B1, 2.8 times more Vitamin B2, 8.6 times more Vitamin B3, 2.7 times more Vitamin B5, 3.4 times more Vitamin B6 and 23.7 times more Vitamin E than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 3 times more Vitamin B9, more Vitamin C and 4.4 times more Vitamin K than Whole-grain Wheat Flour.
Both Whole-grain Wheat Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Whole Wheat Flour vs Boiled Kidney Beans:
Whole-grain Wheat Flour has 1.9 times more Copper, 1.6 times more Iron, 3.3 times more Magnesium, 9.5 times more Manganese, 2.6 times more Phosphorus, 56.2 times more Selenium and 2.6 times more Zinc than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 6.2 times more Water than Whole-grain Wheat Flour.
Both Whole-grain Wheat Flour and Boiled All Types Kidney Beans have similar amounts of Calcium and Potassium per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Whole-grain Wheat Flour has 2.7 times more Energy, 5 times more Fat, 5.9 times more Saturated Fat, 10.1 times more Omega 6, 3.2 times more Carbohydrate, 1.7 times more Fiber and 1.5 times more Protein than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.3 times more Omega 3 than Whole-grain Wheat Flour.
Both Whole-grain Wheat Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.