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Comparing Nutrients in 100 grams Whole Soft Wheat FlourVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Whole Soft Wheat Flour
11%
5%
84%
Boiled Kidney Beans
27%
3%
70%
100 g ▼

Macro Nutrients

11.4%332kcal
Energy
4.38%127kcal
332 kcalvs127 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2%1.95g
Fat
0.52%0.5g
1.95 gvs0.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.34%0.43g
Saturated Fat
0.23%0.073g
0.43 gvs0.073 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
10.6%0.17g
NA gvs0.17 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
0.64%0.11g
NA gvs0.11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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57.3%74.5g
Carbohydrate
17.5%23g
74.5 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.4%1.02g
Sugars
0.44%0.32g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.02 gvs0.32 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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34.5%13g
Fiber
17%6.4g
13 gvs6.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17%9.6g
Protein
15.5%8.67g
9.6 gvs8.67 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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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24.8%0.3mg
Vitamin B1
13.3%0.16mg
Thiamine
0.3 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14.5%0.19mg
Vitamin B2
4.46%0.058mg
Riboflavin
0.19 mgvs0.058 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33.4%5.35mg
Vitamin B3
3.6%0.58mg
Niacin, nicotinic acid, niacinamide
5.35 mgvs0.58 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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20.2%1mg
Vitamin B5
4.4%0.22mg
Pantothenic acid
1 mgvs0.22 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14.7%0.19mg
Vitamin B6
9.23%0.12mg
Pyridoxine
0.19 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7%28μg
Vitamin B9
32.5%130μg
Folates and Folic Acid
28 μgvs130 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
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
1.33%1.2mg
Ascorbic acid
0 mgvs1.2 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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3.53%0.53mg
Vitamin E
0.2%0.03mg
Tocopherols and Tocotrienols
0.53 mgvs0.03 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.6%1.9μg
Vitamin K
7%8.4μg
Phytomenadione or phylloquinone
1.9 μgvs8.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.3%33mg
Calcium
3.5%35mg
33 mgvs35 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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52.8%0.48mg
Copper
24%0.22mg
0.48 mgvs0.22 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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46.4%3.7mg
Iron
27.8%2.22mg
3.7 mgvs2.22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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28%117mg
Magnesium
10%42mg
117 mgvs42 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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148%3.4mg
Manganese
18.7%0.43mg
3.4 mgvs0.43 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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46%323mg
Phosphorus
19.7%138mg
323 mgvs138 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.6%394mg
Potassium
12%405mg
394 mgvs405 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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23%12.7μg
Selenium
2%1.1μg
12.7 μgvs1.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.2%3mg
Sodium
0.067%1mg
3 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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27%2.96mg
Zinc
9.1%1mg
2.96 mgvs1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.34%12.4g
Water
1.8%67g
12.4 gvs67 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Whole Soft Wheat Flour vs Boiled Kidney Beans:
Comparing minerals per 100 grams for Whole Soft Wheat Flour vs Boiled Kidney Beans:
Comparison of macro-nutrients per 100 grams:



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