Comparing Nutrients in 14 ounces California Red Kidney Beans VS Soft White Wheat

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	California Red Kidney Beans	Soft White Wheat	Recommended Dietary Allowance
Energy	45% 1310kcal	46.5% 1349kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	8.14% 7.9g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	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	183% 237g	230% 299g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	g per day for Men 19-50 years
Fiber	260% 99g	133% 50.4g	38g per day for Men 19-50 years
Protein	173% 97g	75.8% 42.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Soft White Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	32.7% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	67.5% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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	NA	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Soft White Wheat	Recommended Dietary Allowance
Calcium	77.4% 774mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	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	464% 37mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	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	230% 1607mg	228% 1596mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	50.8% 1726mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	125% 13.7mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	1.1% 41.4g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 1.3 times more Vitamin B1, 2 times more Vitamin B2, 9.6 times more Vitamin B9 and more Vitamin C than Soft White Wheat.
• While Soft White Wheat contains 2.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Soft White Wheat have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw California Red Kidney Beans as well as Soft White Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw California Red Kidney Beans have 5.7 times more Calcium, 2.6 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium and 3.4 times more Potassium than Soft White Wheat.
• While Soft White Wheat contains 3.4 times more Manganese and 1.4 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Soft White Wheat have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 2.3 times more Omega 3, 2 times more Fiber and 2.3 times more Protein than Soft White Wheat.
• While Soft White Wheat contains 8 times more Fat, 10.2 times more Saturated Fat, 14.8 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Soft White Wheat have similar amounts of Energy per 14 oz.
• Both Raw California Red Kidney Beans as well as Soft White Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.