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Compare Nutrients in 100 grams Enriched White Wheat Flour for CakeVS Boiled Kidney Beans

Macros Ratio

ProteinsFatsCarbs

Enriched White Wheat Flour for Cake
9%
2%
89%
Boiled Kidney Beans
27%
4%
69%

Vitamins

100gRDA for Men 19-30 years
Enriched White Wheat Flour for CakeBoiled Kidney Beans
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
74%
13%
0.892 mg0.16 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
33%
4.46%
0.43 mg0.058 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
42%
3.6%
6.79 mg0.578 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
2.54%
9.23%
0.033 mg0.12 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
1.33%
0 mg1.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
0.13%
0.2%
0.02 mg0.03 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
0.25%
7%
0.3 μg8.4 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
46.5%
32.5%
186 μg130 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Enriched White Wheat Flour for CakeBoiled Kidney Beans
Calcium
1.4%
3.5%
14 mg35 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
15%
24%
0.139 mg0.216 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
92%
27.8%
7.32 mg2.22 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
4%
10.5%
16 mg42 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
27.6%
18.7%
0.634 mg0.43 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
12%
19.7%
85 mg138 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
2.23%
8.6%
105 mg405 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
8.9%
2%
4.9 μg1.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.13%
0.07%
2 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
5.64%
9.1%
0.62 mg1 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Enriched White Wheat Flour for Cake vs Boiled Kidney Beans:
Enriched Cake White Wheat Flour has 5.6 times more Thiamine, 7.4 times more Vitamin B2, 11.7 times more Vitamin B3 and 1.4 times more Folate than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 3.6 times more Vitamin B6 and 28 times more Vitamin K than Enriched Cake White Wheat Flour. Both Enriched Cake White Wheat Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin E in 100g.

Comparing minerals per 100 grams for Enriched White Wheat Flour for Cake vs Boiled Kidney Beans:
Enriched Cake White Wheat Flour has 3.3 times more Iron, 1.5 times more Manganese and 4.5 times more Selenium than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 2.5 times more Calcium, 1.6 times more Copper, 2.6 times more Magnesium, 1.6 times more Phosphorus, 3.9 times more Potassium and 1.6 times more Zinc than Enriched Cake White Wheat Flour.

Macro Nutrients

100gRDA for Men 19-30 years
Enriched White Wheat Flour for CakeBoiled Kidney Beans
Fat
0.89%
0.52%
0.86 g0.5 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
14.6%
15%
8.2 g8.67 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
60%
17.5%
78.03 g22.8 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
12%
4.38%
362 kcal127 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
0.43%
0.44%
0.31 g0.32 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
4.47%
17%
1.7 g6.4 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.4%
0.23%
0.127 g0.073 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
1.38%
10.6%
0.022 g0.17 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
2.1%
0.64%
0.357 g0.108 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.34%
1.8%
12.51 g66.94 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Enriched Cake White Wheat Flour has 3.4 times more Carbohydrate, 2.9 times more Energy and 3.3 times more Omega 6 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 3.8 times more Fiber, 7.7 times more Omega 3 and 5.4 times more Water than Enriched Cake White Wheat Flour. Both Enriched Cake White Wheat Flour and Boiled All Types Kidney Beans have similar amounts of Protein per 100g.Both Enriched Cake White Wheat Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Fat in 100g.