Comparing Nutrients in 14 ounces Canned Kidney Beans VS Soft White Wheat

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Canned Kidney Beans	Soft White Wheat	Recommended Dietary Allowance
Energy	11.5% 333kcal	46.5% 1349kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	8.14% 7.9g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	18.7% 3.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	230% 299g	130g per day for Men 19-50 years
Sugars	10% 7.34g	2.24% 1.63g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 7.34g	NA	g per day for Men 19-50 years
Fiber	45% 17g	133% 50.4g	38g per day for Men 19-50 years
Protein	37% 20.7g	75.8% 42.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Soft White Wheat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	32.7% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	67.5% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35.7% 143μg	40.7% 163μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Soft White Wheat	Recommended Dietary Allowance
Calcium	13.5% 135mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	188% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	58% 4.64mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	588% 13.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	51% 357mg	228% 1596mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	50.8% 1726mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	125% 13.7mg	11mg per day for Men 19-50 years
Water	8.37% 310g	1.1% 41.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Soft White Wheat:

• Canned All Types Kidney Beans have more Vitamin C and 2.2 times more Vitamin K than Soft White Wheat.
• While Soft White Wheat contains 3.5 times more Vitamin B1, 2.1 times more Vitamin B2, 11.6 times more Vitamin B3, 6.2 times more Vitamin B5, 5.1 times more Vitamin B6 and 50.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Soft White Wheat have similar amounts of Vitamin B9 per 14 oz.
• Both Canned All Types Kidney Beans as well as Soft White Wheat have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Kidney Beans vs Soft White Wheat:

• Canned All Types Kidney Beans have 148 times more Sodium and 7.5 times more Water than Soft White Wheat.
• While Soft White Wheat contains 3.2 times more Copper, 4.6 times more Iron, 3.3 times more Magnesium, 20.3 times more Manganese, 4.5 times more Phosphorus, 1.8 times more Potassium and 7.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Soft White Wheat have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned All Types Kidney Beans have 2.3 times more Omega 3 and 4.5 times more Sugars than Soft White Wheat.
• While Soft White Wheat contains 4 times more Energy, 3.3 times more Fat, 2.6 times more Saturated Fat, 7.5 times more Omega 6, 5.2 times more Carbohydrate, 3 times more Fiber and 2 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Soft White Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.