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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	45% 1310kcal	52.3% 1516kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	43.8% 42.5g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	22.7% 7.26g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	198% 3.18g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	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	260% 99g	158% 60g	38g per day for Men 19-50 years
Protein	173% 97g	206% 115g	56g per day for Men 19-50 years

Vitamins

	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	175% 2.1mg	552% 6.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	250% 3.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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

	California Red Kidney Beans	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	77.4% 774mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	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	464% 37mg	451% 36mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	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	230% 1607mg	650% 4548mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	111% 3759mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	469% 258μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	601% 66mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.6% 22.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of 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 California Red Kidney Beans vs Toasted Wheat Germ Cereals:

• 14 oz of Plain Toasted Wheat Germ Cereals contain 3.2 times more Vitamin B1, 3.7 times more Vitamin B2, 2.7 times more Vitamin B3, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.3 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Toasted Wheat Germ Cereals provide similar amounts of Vitamin B9 per 14 ounces.
• Both Raw 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 California Red Kidney Beans vs Toasted Wheat Germ Cereals:

• 14 ounces of California Red Kidney Beans have 4.3 times more Calcium, 1.8 times more Copper and 1.6 times more Potassium than Toasted Wheat Germ Cereals.
• While 14 oz of Plain Toasted Wheat Germ Cereals contain 2 times more Magnesium, 20 times more Manganese, 2.8 times more Phosphorus, 20.3 times more Selenium and 6.5 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Toasted Wheat Germ Cereals contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.2 times more Carbohydrate and 1.6 times more Fiber than Toasted Wheat Germ Cereals.
• While 14 oz of Plain Toasted Wheat Germ Cereals contain 42.8 times more Fat, 50.8 times more Saturated Fat, 9.5 times more Omega 3 and 107.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Toasted Wheat Germ Cereals offer comparable quantities of Energy and Protein per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6