Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Toasted Wheat Germ Cereals

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Toasted Wheat Germ Cereals	28%	23%	49%

Macro Nutrients

	Boiled California Red Kidney Beans	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	17% 492kcal	52.3% 1516kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	43.8% 42.5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	22.7% 7.26g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	198% 3.18g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	151% 197g	130g per day for Men 19-50 years
Sugars	NA	42.7% 31g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 31g	g per day for Men 19-50 years
Fiber	97% 37g	158% 60g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	206% 115g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	552% 6.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	250% 3.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	299% 3.9mg	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	73.4% 294μg	349% 1397μg	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	26.5% 24mg	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	NA	423% 63.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	26% 262mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	273% 2.46mg	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	148% 12mg	451% 36mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	3444% 79.2mg	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	77.7% 544mg	650% 4548mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	111% 3759mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	469% 258μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	601% 66mg	11mg per day for Men 19-50 years
Water	7.18% 266g	0.6% 22.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Toasted Wheat Germ Cereals per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Toasted Wheat Germ Cereals to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Toasted Wheat Germ Cereals:

• 14 oz of Plain Toasted Wheat Germ Cereals contain 12.9 times more Vitamin B1, 13.2 times more Vitamin B2, 10.4 times more Vitamin B3, 6.3 times more Vitamin B5, 9.4 times more Vitamin B6, 4.8 times more Vitamin B9 and 5 times more Vitamin C than Boiled California Red Kidney Beans.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Plain Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Toasted Wheat Germ Cereals:

• 14 ounces of Boiled California Red Kidney Beans have 1.5 times more Calcium than Toasted Wheat Germ Cereals.
• While 14 oz of Plain Toasted Wheat Germ Cereals contain 2.1 times more Copper, 3.1 times more Iron, 6.7 times more Magnesium, 62.8 times more Manganese, 8.4 times more Phosphorus, 2.3 times more Potassium, 54.2 times more Selenium and 19.4 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Plain Toasted Wheat Germ Cereals contain 3.1 times more Energy, 118.9 times more Fat, 130.7 times more Saturated Fat, 25 times more Omega 3, 291 times more Omega 6, 2.2 times more Carbohydrate, 1.6 times more Fiber and 3.2 times more Protein than Boiled California Red Kidney Beans.
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6