Comparing Nutrients in 100 calories Enriched White Wheat Flour for CakeVS Canned Kidney Beans

Weight per 100 calories

Enriched White Wheat Flour for Cake

27.6g

Canned Kidney Beans

119g

Enriched White Wheat Flour for Cake has 4.3 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Enriched White Wheat Flour for Cake or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Enriched White Wheat Flour for Cake

89%

Canned Kidney Beans

25%

69%

100 kcal ▼

Macro Nutrients

Enriched White Wheat Flour for Cakevs Canned Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Cereals rich in Energy

0.24%0.24g

Fat

0.74%0.71g

0.24 gvs0.71 g

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

Find Cereals rich in Fat

0.11%0.035g

Saturated Fat

0.52%0.17g

0.035 gvs0.17 g

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

Find Cereals rich in Saturated Fat

0.38%0.006g

Omega 3

6.1%0.098g

0.006 gvs0.098 g

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

Find Cereals rich in Omega 3

0.58%0.099g

Omega 6

0.74%0.13g

0.099 gvs0.13 g

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

Find Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Cereals rich in Cholesterol

16.6%21.6g

Carbohydrate

13.3%17.3g

21.6 gvs17.3 g

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

Find Cereals rich in Carbohydrate

0.12%0.086g

Sugars

3.04%2.2g

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

0.086 gvs2.2 g

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

Find Cereals rich in Sugars

Fructose

0%0g

≤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]

NA gvs0 g

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

Find Cereals rich in Fructose

Glucose

%0g

NA gvs0 g

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

Find Cereals rich in Glucose

Sucrose

%2.2g

NA gvs2.2 g

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

Find Cereals rich in Sucrose

1.24%0.47g

Fiber

13.5%5.1g

0.47 gvs5.1 g

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

Find Cereals rich in Fiber

4.04%2.27g

Protein

11%6.2g

2.27 gvs6.2 g

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

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Enriched White Wheat Flour for Cakevs Canned Kidney Beans

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

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

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

20.5%0.25mg

Vitamin B1

11.5%0.14mg

Thiamine

0.25 mgvs0.14 mg

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

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

9.14%0.12mg

Vitamin B2

4.67%0.061mg

Riboflavin

0.12 mgvs0.061 mg

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

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

11.7%1.88mg

Vitamin B3

3.06%0.49mg

Niacin, nicotinic acid, niacinamide

1.88 mgvs0.49 mg

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

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

2.53%0.13mg

Vitamin B5

3.3%0.16mg

Pantothenic acid

0.13 mgvs0.16 mg

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

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

0.7%0.009mg

Vitamin B6

6.78%0.088mg

Pyridoxine

0.009 mgvs0.088 mg

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

Find Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Cereals rich in Vitamin B7

13%51.4μg

Vitamin B9

10.7%43μg

Folates and Folic Acid

51.4 μgvs43 μg

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

Find Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

1.6%1.43mg

Ascorbic acid

0 mgvs1.43 mg

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

Find Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Cereals rich in Vitamin D Buy Vegan Vitamin D

0.037%0.006mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

0.006 mgvs0.024 mg

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

Find Cereals rich in Vitamin E

0.069%0.083μg

Vitamin K

4.07%4.9μg

Phytomenadione or phylloquinone

0.083 μgvs4.9 μg

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

Find Cereals rich in Vitamin K

Minerals

Enriched White Wheat Flour for Cakevs Canned Kidney Beans

0.39%3.87mg

Calcium

4.05%40.5mg

3.87 mgvs40.5 mg

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

Find Cereals rich in Calcium

4.27%0.038mg

Copper

18%0.16mg

0.038 mgvs0.16 mg

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

Find Cereals rich in Copper

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 .

Find Cereals rich in Fluoride

25.3%2.02mg

Iron

17.4%1.4mg

2.02 mgvs1.4 mg

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

Find Cereals rich in Iron

1.05%4.4mg

Magnesium

7.65%32mg

4.4 mgvs32 mg

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

Find Cereals rich in Magnesium

7.6%0.18mg

Manganese

8.7%0.2mg

0.18 mgvs0.2 mg

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

Find Cereals rich in Manganese

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 .

Find Cereals rich in Molybdenum

3.35%23.5mg

Phosphorus

15.3%107mg

23.5 mgvs107 mg

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

Find Cereals rich in Phosphorus

0.85%29mg

Potassium

8.3%282mg

29 mgvs282 mg

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

Find Cereals rich in Potassium

2.46%1.35μg

Selenium

1.95%1.07μg

1.35 μgvs1.07 μg

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

Find Cereals rich in Selenium

0.037%0.55mg

Sodium

23.5%352mg

0.55 mgvs352 mg

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

Find Cereals rich in Sodium

1.56%0.17mg

Zinc

4.98%0.55mg

0.17 mgvs0.55 mg

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

Find Cereals rich in Zinc

0.093%3.46g

Water

2.5%93g

3.46 gvs93 g

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

Find Cereals rich in Water

Lets compare vitamin content per 100 calories of Enriched White Wheat Flour for Cake vs Canned Kidney Beans:

Enriched Cake White Wheat Flour has 1.8 times more Vitamin B1, 2 times more Vitamin B2 and 3.8 times more Vitamin B3 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.3 times more Vitamin B5, 9.7 times more Vitamin B6, more Vitamin C and 58.9 times more Vitamin K than Enriched Cake White Wheat Flour.
Both Enriched Cake White Wheat Flour and Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 100 kcal.
Both Enriched Cake White Wheat Flour as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Enriched White Wheat Flour for Cake vs Canned Kidney Beans:

Enriched Cake White Wheat Flour has 1.5 times more Iron and 1.3 times more Selenium than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 10.5 times more Calcium, 4.2 times more Copper, 7.3 times more Magnesium, 4.6 times more Phosphorus, 9.7 times more Potassium, 637.8 times more Sodium, 3.2 times more Zinc and 26.9 times more Water than Enriched Cake White Wheat Flour.
Both Enriched Cake White Wheat Flour and Canned All Types Kidney Beans have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Enriched Cake White Wheat Flour has 1.2 times more Carbohydrate than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 16.1 times more Omega 3, 25.7 times more Sugars, 10.9 times more Fiber and 2.7 times more Protein than Enriched Cake White Wheat Flour.
Both Enriched Cake White Wheat Flour and Canned All Types Kidney Beans have similar amounts of Energy per 100 kcal.
Both Enriched Cake White Wheat Flour as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Enriched White Wheat Flour for CakeVS Enriched Tortilla Mix White Wheat FlourCanned Kidney BeansVS Enriched Tortilla Mix White Wheat FlourEnriched White Wheat Flour for CakeVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Enriched White Wheat Flour for CakeVS Canned Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Enriched White Wheat Flour for Cake or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: