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

Macros Ratio

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

Macro Nutrients

	Hard white Wheat	California Red Kidney Beans	Recommended Dietary Allowance
Energy	47% 1357kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.84g	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	232% 301g	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	80% 45g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Hard white 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	128% 1.54mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.7% 3.8mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	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	37.7% 151μg	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 white Wheat	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.7% 127mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	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	226% 18mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	88% 369mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	659% 15mg	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	201% 1409mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	50.4% 1715mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	NA	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	120% 13.2mg	92% 10mg	11mg per day for Men 19-50 years
Water	1.03% 38g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Hard white Wheat has 2.1 times more Vitamin B3 and 1.2 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Vitamin B1, 2 times more Vitamin B2, 10.4 times more Vitamin B9 and more Vitamin C than Hard white Wheat.
• Both Hard white Wheat and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 14 oz.
• Both Hard white 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 white Wheat vs California Red Kidney Beans:

• Hard white Wheat has 3.8 times more Manganese and 1.3 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.1 times more Calcium, 3 times more Copper, 2.1 times more Iron, 1.7 times more Magnesium and 3.4 times more Potassium than Hard white Wheat.
• Both Hard white Wheat and Raw California Red Kidney Beans have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Hard white Wheat has 6.8 times more Fat, 13.2 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.4 times more Omega 3, 2 times more Fiber and 2.2 times more Protein than Hard white Wheat.
• Both Hard white Wheat and Raw California Red Kidney Beans have similar amounts of Energy per 14 oz.
• Both Hard white Wheat as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.