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Compare Nutrients in 100 grams Enriched Unbleached 11.5% Protein White (industrial) Wheat FlourVS Boiled Kidney Beans

Macros Ratio

ProteinsFatsCarbs

Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour
13%
4%
83%
Boiled Kidney Beans
27%
4%
69%

Vitamins

100gRDA for Men 19-30 years
Enriched Unbleached 11.5% Protein White (industrial) Wheat FlourBoiled Kidney Beans
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
61%
13%
0.736 mg0.16 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
34%
4.46%
0.445 mg0.058 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
37%
3.6%
5.953 mg0.578 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
2.46%
9.23%
0.032 mg0.12 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
NA
0%
NA 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
2.53%
0.2%
0.38 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
42.5%
32.5%
170 μg130 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Enriched Unbleached 11.5% Protein White (industrial) Wheat FlourBoiled Kidney Beans
Calcium
2%
3.5%
20 mg35 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
18%
24%
0.161 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
63%
27.8%
5.06 mg2.22 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
7.5%
10.5%
30 mg42 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
29.5%
18.7%
0.679 mg0.43 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
16%
19.7%
112 mg138 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
2.94%
8.6%
138 mg405 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
50%
2%
27.5 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
7.64%
9.1%
0.84 mg1 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour vs Boiled Kidney Beans:
Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour has 4.6 times more Thiamine, 7.7 times more Vitamin B2, 10.3 times more Vitamin B3, 12.7 times more Vitamin E and 1.3 times more Folate than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 3.8 times more Vitamin B6 and 28 times more Vitamin K than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.

Comparing minerals per 100 grams for Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour vs Boiled Kidney Beans:
Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour has 2.3 times more Iron, 1.6 times more Manganese and 25 times more Selenium than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 1.8 times more Calcium, 1.3 times more Copper, 1.4 times more Magnesium and 2.9 times more Potassium than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour. Both Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour and Boiled All Types Kidney Beans have similar amounts of Phosphorus and Zinc per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Enriched Unbleached 11.5% Protein White (industrial) Wheat FlourBoiled Kidney Beans
Fat
1.5%
0.52%
1.45 g0.5 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
20.5%
15%
11.5 g8.67 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
56.8%
17.5%
73.81 g22.8 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
12.5%
4.38%
363 kcal127 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
1.54%
0.44%
1.12 g0.32 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
6.3%
17%
2.4 g6.4 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
NA
0%
NA mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.84%
0.23%
0.268 g0.073 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
1.06%
10.6%
0.017 g0.17 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
4.3%
0.64%
0.733 g0.108 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.34%
1.8%
12.68 g66.94 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour has 2.9 times more Fat, 1.3 times more Protein, 3.2 times more Carbohydrate, 2.9 times more Energy, 3.5 times more Sugars and 6.8 times more Omega 6 than Boiled All Types Kidney Beans. While Boiled All Types Kidney Beans contain 2.7 times more Fiber, 10 times more Omega 3 and 5.3 times more Water than Enriched Unbleached 11.5% Protein White (industrial) Wheat Flour.