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

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Wheat Germ	California Red Kidney Beans	Recommended Dietary Allowance
Energy	49.3% 1429kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	39.8% 38.6g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	179% 2.87g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	183% 237g	130g per day for Men 19-50 years
Sugars	NA	NA	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	138% 52.4g	260% 99g	38g per day for Men 19-50 years
Protein	164% 92g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	California Red 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	622% 7.47mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 2mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	169% 27mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.97mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	397% 5.16mg	121% 1.58mg	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	279% 1115μg	391% 1564μg	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	20% 18mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	15.5% 155mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	351% 3.16mg	485% 4.37mg	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	311% 25mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	226% 949mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	2295% 52.8mg	173% 3.97mg	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	477% 3342mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	104% 3540mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	572% 314μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	443% 48.8mg	92% 10mg	11mg per day for Men 19-50 years
Water	1.2% 44g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Crude Wheat Germ has 3.6 times more Vitamin B1, 2.3 times more Vitamin B2, 3.3 times more Vitamin B3, 2.9 times more Vitamin B5 and 3.3 times more Vitamin B6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Vitamin B9 and more Vitamin C than Crude Wheat Germ.
• Both Crude Wheat Germ as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Crude Wheat Germ has 1.5 times more Magnesium, 13.3 times more Manganese, 2.1 times more Phosphorus, 24.8 times more Selenium and 4.8 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5 times more Calcium, 1.4 times more Copper, 1.5 times more Iron and 1.7 times more Potassium than Crude Wheat Germ.

Comparison of macro-nutrients per 14 ounces:

• Crude Wheat Germ has 38.9 times more Fat, 46.3 times more Saturated Fat, 8.6 times more Omega 3 and 97.9 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.9 times more Fiber than Crude Wheat Germ.
• Both Crude Wheat Germ and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Crude Wheat Germ as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.