Comparing Nutrients in 14 ounces Triticale VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Triticale	15%	5%	80%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Triticale	Canned Kidney Beans	Recommended Dietary Allowance
Energy	46% 1334kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	8.55% 8.3g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	4.54% 1.45g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	220% 286g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	NA	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	NA	45% 17g	38g per day for Men 19-50 years
Protein	92% 51.8g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Triticale	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.24mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	22.6% 0.29mg	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	72.4% 290μg	35.7% 143μg	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	0% 0mg	5.3% 4.76mg	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	24% 3.57mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Triticale	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	14.7% 147mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	59.5% 0.54mg	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	128% 10.2mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	554% 12.7mg	29% 0.67mg	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	203% 1421mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	38.8% 1318mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	NA	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	124% 13.7mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	1.13% 41.7g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Triticale vs Canned Kidney Beans:

• Triticale has 3.6 times more Vitamin B1, 2.6 times more Vitamin B2, 3.5 times more Vitamin B3, 9.6 times more Vitamin B5, 1.9 times more Vitamin B6, 2 times more Vitamin B9 and 45 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C than Triticale.
• Both Triticale as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Triticale vs Canned Kidney Beans:

• Triticale has 3.4 times more Copper, 2.2 times more Iron, 4.8 times more Magnesium, 19.1 times more Manganese, 4 times more Phosphorus, 1.4 times more Potassium and 7.5 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 59.2 times more Sodium and 7.4 times more Water than Triticale.
• Both Triticale and Canned All Types Kidney Beans have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Triticale has 4 times more Energy, 3.5 times more Fat, 2.6 times more Saturated Fat, 8 times more Omega 6, 5 times more Carbohydrate and 2.5 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Omega 3 than Triticale.
• Both Triticale as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.