Comparing Nutrients in 14 ounces Triticale VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Triticale	15%	5%	80%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Triticale	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	46% 1334kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	8.55% 8.3g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	4.54% 1.45g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	220% 286g	69.6% 90g	130g per day for Men 19-50 years
Sugars	NA	1.75% 1.27g	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	NA	67% 25.4g	38g per day for Men 19-50 years
Protein	92% 51.8g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Triticale	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.24mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	36.6% 0.48mg	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	129% 516μg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Triticale	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	14.7% 147mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	95% 0.86mg	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	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	554% 12.7mg	74.2% 1.7mg	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	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	38.8% 1318mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	NA	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	124% 13.7mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	1.13% 41.7g	7.2% 266g	3700g per day for Men 19-50 years

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

• Triticale has 2.6 times more Vitamin B1, 2.3 times more Vitamin B2, 2.5 times more Vitamin B3, 6 times more Vitamin B5 and 30 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Vitamin B9 and more Vitamin C than Triticale.
• Both Triticale and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 14 oz.
• Both Triticale as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Triticale has 2.1 times more Copper, 3.1 times more Magnesium, 7.5 times more Manganese, 2.6 times more Phosphorus and 3.5 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.4 times more Water than Triticale.
• Both Triticale and Boiled All Types Kidney Beans have similar amounts of Calcium, Iron and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Triticale has 2.6 times more Energy, 4.2 times more Fat, 5 times more Saturated Fat, 7.9 times more Omega 6, 3.2 times more Carbohydrate and 1.5 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Omega 3 than Triticale.
• Both Triticale as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.