Comparing Nutrients in 100 calories Enriched Unbleached 10% Protein White (industrial) Wheat FlourVS Boiled Kidney Beans

Weight per 100 calories

Enriched Unbleached 10% Protein White (industrial) Wheat Flour

27.3g

Boiled Kidney Beans

78.7g

Enriched Unbleached 10% Protein White (industrial) Wheat Flour has 2.9 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Enriched Unbleached 10% Protein White (industrial) Wheat Flour or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Enriched Unbleached 10% Protein White (industrial) Wheat Flour

11%

85%

Boiled Kidney Beans

27%

70%

100 kcal ▼

Macro Nutrients

Enriched Unbleached 10% Protein White (industrial) Wheat Flourvs Boiled Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.42%0.4g

Fat

0.41%0.39g

0.4 gvs0.39 g

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

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0.26%0.083g

Saturated Fat

0.18%0.057g

0.083 gvs0.057 g

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

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0.29%0.005g

Omega 3

8.37%0.13g

0.005 gvs0.13 g

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

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1.33%0.23g

Omega 6

0.5%0.085g

0.23 gvs0.085 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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16%21g

Carbohydrate

14%18g

21 gvs18 g

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

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0.18%0.13g

Sugars

0.35%0.25g

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

0.13 gvs0.25 g

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

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0.011%0.008g

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]

0.008 gvsNA g

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

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%0.008g

Glucose

0.008 gvsNA g

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

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%0.055g

Sucrose

0.055 gvsNA g

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

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1.73%0.66g

Fiber

13.3%5.04g

0.66 gvs5.04 g

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

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4.74%2.65g

Protein

12%6.83g

2.65 gvs6.83 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 Unbleached 10% Protein White (industrial) Wheat Flourvs Boiled 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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16.8%0.2mg

Vitamin B1

10.5%0.13mg

Thiamine

0.2 mgvs0.13 mg

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

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9.35%0.12mg

Vitamin B2

3.5%0.046mg

Riboflavin

0.12 mgvs0.046 mg

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

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10%1.63mg

Vitamin B3

2.84%0.46mg

Niacin, nicotinic acid, niacinamide

1.63 mgvs0.46 mg

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

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1.36%0.068mg

Vitamin B5

3.46%0.17mg

Pantothenic acid

0.068 mgvs0.17 mg

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

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0.78%0.01mg

Vitamin B6

7.27%0.094mg

Pyridoxine

0.01 mgvs0.094 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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11.6%46.4μg

Vitamin B9

25.6%102μg

Folates and Folic Acid

46.4 μgvs102 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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0%0mg

Vitamin C

1.05%0.94mg

Ascorbic acid

0 mgvs0.94 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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0.69%0.1mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

0.1 mgvs0.024 mg

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

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0.068%0.082μg

Vitamin K

5.5%6.6μg

Phytomenadione or phylloquinone

0.082 μgvs6.6 μg

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

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Minerals

Enriched Unbleached 10% Protein White (industrial) Wheat Flourvs Boiled Kidney Beans

0.55%5.46mg

Calcium

2.76%27.6mg

5.46 mgvs27.6 mg

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

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5.7%0.051mg

Copper

19%0.17mg

0.051 mgvs0.17 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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17.3%1.4mg

Iron

22%1.75mg

1.4 mgvs1.75 mg

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

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1.63%6.83mg

Magnesium

7.87%33mg

6.83 mgvs33 mg

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

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9.7%0.22mg

Manganese

14.7%0.34mg

0.22 mgvs0.34 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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4.18%29.2mg

Phosphorus

15.5%109mg

29.2 mgvs109 mg

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

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1.2%40.7mg

Potassium

9.38%319mg

40.7 mgvs319 mg

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

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7.25%4μg

Selenium

1.57%0.87μg

4 μgvs0.87 μg

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

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0.036%0.55mg

Sodium

0.052%0.79mg

0.55 mgvs0.79 mg

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

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2.53%0.28mg

Zinc

7.16%0.79mg

0.28 mgvs0.79 mg

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

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0.089%3.3g

Water

1.42%52.7g

3.3 gvs52.7 g

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

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Lets compare vitamin content per 100 calories of Enriched Unbleached 10% Protein White (industrial) Wheat Flour vs Boiled Kidney Beans:

Enriched Unbleached 10% Protein White (industrial) Wheat Flour has 1.6 times more Vitamin B1, 2.7 times more Vitamin B2 and 3.6 times more Vitamin B3 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.6 times more Vitamin B5, 9.3 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and 80.7 times more Vitamin K than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
Both Enriched Unbleached 10% Protein White (industrial) Wheat Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Enriched Unbleached 10% Protein White (industrial) Wheat Flour vs Boiled Kidney Beans:

Enriched Unbleached 10% Protein White (industrial) Wheat Flour has 4.6 times more Selenium than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 5 times more Calcium, 3.3 times more Copper, 1.3 times more Iron, 4.8 times more Magnesium, 1.5 times more Manganese, 3.7 times more Phosphorus, 7.8 times more Potassium, 2.8 times more Zinc and 16.1 times more Water than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 100 calories:

Enriched Unbleached 10% Protein White (industrial) Wheat Flour has 2.7 times more Omega 6 than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 28.8 times more Omega 3, 7.7 times more Fiber and 2.6 times more Protein than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
Both Enriched Unbleached 10% Protein White (industrial) Wheat Flour and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Enriched Unbleached 10% Protein White (industrial) Wheat Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Enriched Unbleached 10% Protein White (industrial) Wheat FlourVS Enriched Bleached 11.5% Protein White (industrial) Wheat FlourBoiled Kidney BeansVS Enriched Bleached 11.5% Protein White (industrial) Wheat FlourEnriched Unbleached 10% Protein White (industrial) Wheat FlourVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Enriched Unbleached 10% Protein White (industrial) Wheat FlourVS Boiled Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Enriched Unbleached 10% Protein White (industrial) Wheat Flour or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: