Comparing Nutrients in 500 calories Whole Sorghum FlourVS California Red Kidney Beans

Weight per 500 calories

Whole Sorghum Flour

139g

California Red Kidney Beans

152g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - Whole Sorghum Flour or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Whole Sorghum Flour

83%

California Red Kidney Beans

29%

70%

500 kcal ▼

Macro Nutrients

Whole Sorghum Flourvs California Red Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.8%4.65g

Fat

0.39%0.38g

4.65 gvs0.38 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.3%0.74g

Saturated Fat

0.17%0.055g

0.74 gvs0.055 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.3%0.085g

Omega 3

7.95%0.13g

0.085 gvs0.13 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11%1.86g

Omega 6

0.48%0.082g

1.86 gvs0.082 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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82%107g

Carbohydrate

69.7%91g

107 gvs91 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.73%2.7g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.31%0.22g

Fructose

≤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]

0.22 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.82g

Glucose

1.82 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.65g

Sucrose

0.65 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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24%9.2g

Fiber

99%37.7g

9.2 gvs37.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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21%11.7g

Protein

66%37g

11.7 gvs37 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Whole Sorghum Flourvs California Red Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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38%0.46mg

Vitamin B1

66.8%0.8mg

Thiamine

0.46 mgvs0.8 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.54%0.085mg

Vitamin B2

25.5%0.33mg

Riboflavin

0.085 mgvs0.33 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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39%6.26mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

6.26 mgvs3.12 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15%0.75mg

Vitamin B5

23.6%1.2mg

Pantothenic acid

0.75 mgvs1.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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35%0.45mg

Vitamin B6

46.3%0.6mg

Pyridoxine

0.45 mgvs0.6 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.7%35μg

Vitamin B9

149%597μg

Folates and Folic Acid

35 μgvs597 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.24%1.1mg

Vitamin C

7.58%6.8mg

Ascorbic acid

1.1 mgvs6.8 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.64%0.7mg

Vitamin E

Tocopherols and Tocotrienols

0.7 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7.43%8.9μg

Vitamin K

Phytomenadione or phylloquinone

8.9 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Whole Sorghum Flourvs California Red Kidney Beans

1.67%16.7mg

Calcium

29.5%295mg

16.7 mgvs295 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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39%0.35mg

Copper

185%1.67mg

0.35 mgvs1.67 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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54.7%4.37mg

Iron

177%14mg

4.37 mgvs14 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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40.8%171mg

Magnesium

57.7%242mg

171 mgvs242 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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76%1.75mg

Manganese

66%1.5mg

1.75 mgvs1.5 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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55.3%387mg

Phosphorus

87.7%614mg

387 mgvs614 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.3%451mg

Potassium

66.4%2258mg

451 mgvs2258 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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31%17μg

Selenium

8.8%4.85μg

17 μgvs4.85 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.28%4.18mg

Sodium

1.1%16.7mg

4.18 mgvs16.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20.6%2.27mg

Zinc

35%3.86mg

2.27 mgvs3.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.39%14.3g

Water

0.48%18g

14.3 gvs18 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Whole Sorghum Flour vs California Red Kidney Beans:

Whole-grain Sorghum Flour has 2 times more Vitamin B3 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.7 times more Vitamin B1, 3.9 times more Vitamin B2, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6, 17.1 times more Vitamin B9 and 6.1 times more Vitamin C than Whole-grain Sorghum Flour.
Both Whole-grain Sorghum Flour as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A in 500 kcal.

Comparing minerals per 500 calories for Whole Sorghum Flour vs California Red Kidney Beans:

Whole-grain Sorghum Flour has 3.5 times more Selenium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 17.7 times more Calcium, 4.7 times more Copper, 3.2 times more Iron, 1.4 times more Magnesium, 1.6 times more Phosphorus, 5 times more Potassium and 1.7 times more Zinc than Whole-grain Sorghum Flour.
Both Whole-grain Sorghum Flour and Raw California Red Kidney Beans have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Whole-grain Sorghum Flour has 22.7 times more Omega 6 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.5 times more Omega 3, 4.1 times more Fiber and 3.1 times more Protein than Whole-grain Sorghum Flour.
Both Whole-grain Sorghum Flour and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Whole-grain Sorghum Flour as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Whole Sorghum FlourVS Whole Soft Wheat FlourCalifornia Red Kidney BeansVS Whole Soft Wheat FlourWhole Sorghum FlourVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Whole Sorghum FlourVS California Red Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Whole Sorghum Flour or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: