Lets compare vitamin content per 100 grams of Whole Wheat Flour vs Canned Kidney Beans:
Whole-grain Wheat Flour has 4.3 times more Vitamin B1, 3.2 times more Vitamin B2, 12.1 times more Vitamin B3, 4.4 times more Vitamin B5, 5.5 times more Vitamin B6, 1.2 times more Vitamin B9 and 35.5 times more Vitamin E than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain more Vitamin C and 2.2 times more Vitamin K than Whole-grain Wheat Flour.
Both Whole-grain Wheat Flour as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Whole Wheat Flour vs Canned Kidney Beans:
Whole-grain Wheat Flour has 3 times more Copper, 3.1 times more Iron, 5.1 times more Magnesium, 24.2 times more Manganese, 4 times more Phosphorus, 1.5 times more Potassium, 68.7 times more Selenium and 5.7 times more Zinc than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 148 times more Sodium and 7.3 times more Water than Whole-grain Wheat Flour.
Both Whole-grain Wheat Flour and Canned All Types Kidney Beans have similar amounts of Calcium per 100 g.
Comparison of macro-nutrients per 100 grams:
Whole-grain Wheat Flour has 4 times more Energy, 4.2 times more Fat, 3 times more Saturated Fat, 10.3 times more Omega 6, 5 times more Carbohydrate, 2.5 times more Fiber and 2.5 times more Protein than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 4.5 times more Sugars than Whole-grain Wheat Flour.
Both Whole-grain Wheat Flour and Canned All Types Kidney Beans have similar amounts of Omega 3 per 100 g.
Both Whole-grain Wheat Flour as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.