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

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Hard white Wheat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	47% 1357kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.84g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 301g	68.4% 89g	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	97% 37g	38g per day for Men 19-50 years
Protein	80% 45g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	Boiled 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	128% 1.54mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.7% 3.8mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	31.8% 0.41mg	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	37.7% 151μg	73.4% 294μg	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	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 white Wheat	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.7% 127mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	127% 1.15mg	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	226% 18mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	88% 369mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	659% 15mg	55% 1.26mg	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	201% 1409mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	50.4% 1715mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	NA	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	120% 13.2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	1.03% 38g	7.18% 266g	3700g per day for Men 19-50 years

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

• Hard white Wheat has 3 times more Vitamin B1, 1.7 times more Vitamin B2, 8.1 times more Vitamin B3, 4.4 times more Vitamin B5 and 3.5 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.9 times more Vitamin B9 and more Vitamin C than Hard white Wheat.
• Both Hard white Wheat as well as Boiled 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 white Wheat vs Boiled California Red Kidney Beans:

• Hard white Wheat has 1.3 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 12 times more Manganese, 2.6 times more Phosphorus and 3.9 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.1 times more Calcium and 7 times more Water than Hard white Wheat.
• Both Hard white Wheat and Boiled California Red Kidney Beans have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Hard white Wheat has 2.8 times more Energy, 19 times more Fat, 35.8 times more Omega 6, 3.4 times more Carbohydrate, 1.3 times more Fiber and 1.2 times more Protein than Boiled California Red Kidney Beans.
• Both Hard white Wheat and Boiled California Red Kidney Beans have similar amounts of Omega 3 per 14 oz.
• Both Hard white Wheat as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.