Lets compare vitamin content per 100 grams of Whole White Corn Flour vs California Red Kidney Beans:
Raw California Red Kidney Beans contain 2.2 times more Vitamin B1, 2.7 times more Vitamin B2, 15.8 times more Vitamin B9 and more Vitamin C than Whole-grain White Corn Flour.
Both Whole-grain White Corn Flour and Raw California Red Kidney Beans have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 100 g.
Both Whole-grain White Corn Flour as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Whole White Corn Flour vs California Red Kidney Beans:
Whole-grain White Corn Flour has 4.8 times more Selenium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 27.9 times more Calcium, 4.8 times more Copper, 3.9 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus, 4.7 times more Potassium and 1.5 times more Zinc than Whole-grain White Corn Flour.
Comparison of macro-nutrients per 100 grams:
Whole-grain White Corn Flour has 15.4 times more Fat, 15.1 times more Saturated Fat, 31.6 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.6 times more Omega 3, 3.4 times more Fiber and 3.5 times more Protein than Whole-grain White Corn Flour.
Both Whole-grain White Corn Flour and Raw California Red Kidney Beans have similar amounts of Energy per 100 g.
Both Whole-grain White Corn Flour as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.