Comparing Nutrients in 14 ounces Hard Red Spring Wheat VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Hard Red Spring Wheat	18%	5%	77%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Hard Red Spring Wheat	California Red Kidney Beans	Recommended Dietary Allowance
Energy	45% 1306kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	7.86% 7.62g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	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	208% 270g	183% 237g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	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	127% 48.4g	260% 99g	38g per day for Men 19-50 years
Protein	109% 61g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Hard Red Spring Wheat	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	167% 2mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	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	42.7% 171μg	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	26.7% 4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Spring Wheat	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9.92% 99mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	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	179% 14.3mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	117% 492mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	700% 16mg	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	188% 1318mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	510% 281μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	92% 10mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Hard Red Spring Wheat has 2.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Vitamin B2, 9.2 times more Vitamin B9 and more Vitamin C than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Raw California Red Kidney Beans have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Hard Red Spring Wheat 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 Hard Red Spring Wheat vs California Red Kidney Beans:

• Hard Red Spring Wheat has 4.1 times more Manganese and 22.1 times more Selenium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.8 times more Calcium, 2.7 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium and 4.4 times more Potassium than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Raw California Red Kidney Beans have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Hard Red Spring Wheat has 7.7 times more Fat and 13.5 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.3 times more Omega 3, 2 times more Fiber and 1.6 times more Protein than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Hard Red Spring Wheat as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.