Comparing Nutrients in 100 calories California Red Kidney BeansVS Enriched Bleached 11.5% Protein White (industrial) Wheat Flour

Weight per 100 calories

California Red Kidney Beans

30.3g

Enriched Bleached 11.5% Protein White (industrial) Wheat Flour

27.5g

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

Which food has more nutrients per 100 calories - California Red Kidney Beans or Enriched Bleached 11.5% Protein White (industrial) Wheat Flour?

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans

29%

70%

Enriched Bleached 11.5% Protein White (industrial) Wheat Flour

13%

83%

100 kcal ▼

Macro Nutrients

California Red Kidney Beansvs Enriched Bleached 11.5% Protein White (industrial) Wheat Flour

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Legumes rich in Energy

0.078%0.076g

Fat

0.41%0.4g

0.076 gvs0.4 g

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

Find Legumes rich in Fat

0.034%0.011g

Saturated Fat

0.23%0.074g

0.011 gvs0.074 g

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

Find Legumes rich in Saturated Fat

1.6%0.025g

Omega 3

0.29%0.005g

0.025 gvs0.005 g

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

Find Legumes rich in Omega 3

0.096%0.016g

Omega 6

1.2%0.2g

0.016 gvs0.2 g

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

Find Legumes 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 Legumes rich in Cholesterol

14%18g

Carbohydrate

15.6%20.3g

18 gvs20.3 g

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

Find Legumes rich in Carbohydrate

Sugars

0.43%0.31g

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

NA gvs0.31 g

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

Find Legumes rich in Sugars

Fructose

0.011%0.008g

≤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 gvs0.008 g

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

Find Legumes rich in Fructose

Glucose

%0.008g

NA gvs0.008 g

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

Find Legumes rich in Glucose

Sucrose

%0.041g

NA gvs0.041 g

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

Find Legumes rich in Sucrose

20%7.55g

Fiber

1.74%0.66g

7.55 gvs0.66 g

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

Find Legumes rich in Fiber

13%7.4g

Protein

5.66%3.17g

7.4 gvs3.17 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

California Red Kidney Beansvs Enriched Bleached 11.5% Protein White (industrial) Wheat Flour

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 .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

13.4%0.16mg

Vitamin B1

17%0.2mg

Thiamine

0.16 mgvs0.2 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

5.1%0.066mg

Vitamin B2

9.43%0.12mg

Riboflavin

0.066 mgvs0.12 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

3.9%0.62mg

Vitamin B3

10.2%1.64mg

Niacin, nicotinic acid, niacinamide

0.62 mgvs1.64 mg

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

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

4.73%0.24mg

Vitamin B5

2.23%0.11mg

Pantothenic acid

0.24 mgvs0.11 mg

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

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

9.25%0.12mg

Vitamin B6

0.68%0.009mg

Pyridoxine

0.12 mgvs0.009 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Legumes rich in Vitamin B7

30%119μg

Vitamin B9

11.7%47μg

Folates and Folic Acid

119 μgvs47 μg

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

Find Legumes 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 Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

1.5%1.36mg

Vitamin C

0%0mg

Ascorbic acid

1.36 mgvs0 mg

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

Find Legumes 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 Legumes rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

0.092%0.014mg

Tocopherols and Tocotrienols

NA mgvs0.014 mg

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

Find Legumes rich in Vitamin E

Vitamin K

0.069%0.083μg

Phytomenadione or phylloquinone

NA μgvs0.083 μg

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

Find Legumes rich in Vitamin K

Minerals

California Red Kidney Beansvs Enriched Bleached 11.5% Protein White (industrial) Wheat Flour

5.9%59mg

Calcium

0.55%5.5mg

59 mgvs5.5 mg

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

Find Legumes rich in Calcium

37%0.33mg

Copper

4.93%0.044mg

0.33 mgvs0.044 mg

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

Find Legumes 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 Legumes rich in Fluoride

35.4%2.83mg

Iron

17.4%1.4mg

2.83 mgvs1.4 mg

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

Find Legumes rich in Iron

11.5%48.5mg

Magnesium

1.97%8.26mg

48.5 mgvs8.26 mg

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

Find Legumes rich in Magnesium

13%0.3mg

Manganese

8.13%0.19mg

0.3 mgvs0.19 mg

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

Find Legumes 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 Legumes rich in Molybdenum

17.5%123mg

Phosphorus

4.4%31mg

123 mgvs31 mg

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

Find Legumes rich in Phosphorus

13.3%452mg

Potassium

1.1%38mg

452 mgvs38 mg

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

Find Legumes rich in Potassium

1.76%0.97μg

Selenium

13.8%7.58μg

0.97 μgvs7.58 μg

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

Find Legumes rich in Selenium

0.22%3.33mg

Sodium

0.037%0.55mg

3.33 mgvs0.55 mg

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

Find Legumes rich in Sodium

7.02%0.77mg

Zinc

2.1%0.23mg

0.77 mgvs0.23 mg

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

Find Legumes rich in Zinc

0.096%3.56g

Water

0.094%3.5g

3.56 gvs3.5 g

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

Find Legumes rich in Water

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Enriched Bleached 11.5% Protein White (industrial) Wheat Flour:

Raw California Red Kidney Beans have 2.1 times more Vitamin B5, 13.6 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin C than Enriched Bleached 11.5% Protein White (industrial) Wheat Flour.
While Enriched Bleached 11.5% Protein White (industrial) Wheat Flour contains 1.3 times more Vitamin B1, 1.8 times more Vitamin B2 and 2.6 times more Vitamin B3 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans as well as Enriched Bleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for California Red Kidney Beans vs Enriched Bleached 11.5% Protein White (industrial) Wheat Flour:

Raw California Red Kidney Beans have 10.7 times more Calcium, 7.5 times more Copper, 2 times more Iron, 5.9 times more Magnesium, 1.6 times more Manganese, 4 times more Phosphorus, 11.9 times more Potassium and 3.3 times more Zinc than Enriched Bleached 11.5% Protein White (industrial) Wheat Flour.
While Enriched Bleached 11.5% Protein White (industrial) Wheat Flour contains 7.8 times more Selenium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 100 calories:

Raw California Red Kidney Beans have 5.4 times more Omega 3, 11.4 times more Fiber and 2.3 times more Protein than Enriched Bleached 11.5% Protein White (industrial) Wheat Flour.
While Enriched Bleached 11.5% Protein White (industrial) Wheat Flour contains 12.3 times more Omega 6 than Raw California Red Kidney Beans.
Both Raw California Red Kidney Beans and Enriched Bleached 11.5% Protein White (industrial) Wheat Flour have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw California Red Kidney Beans as well as Enriched Bleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

California Red Kidney BeansVS Boiled California Red Kidney BeansEnriched Bleached 11.5% Protein White (industrial) Wheat FlourVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Unenriched Bleached 11.5% Protein White (industrial) Wheat FlourEnriched Bleached 11.5% Protein White (industrial) Wheat FlourVS Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour

Compare Foods

Comparing Nutrients in 100 calories California Red Kidney BeansVS Enriched Bleached 11.5% Protein White (industrial) Wheat Flour

Weight per 100 calories

Which food has more nutrients per 100 calories - California Red Kidney Beans or Enriched Bleached 11.5% Protein White (industrial) Wheat Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: