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

Macros Ratio

	Protein	Fat	Carbs
Wheat Sprouts	14%	5%	81%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Wheat Sprouts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	27% 786kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.04g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	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	130% 169g	68.4% 89g	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	11.5% 4.37g	97% 37g	38g per day for Men 19-50 years
Protein	53% 29.7g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Wheat Sprouts	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	74.4% 0.89mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.6% 12.3mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.76mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	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	11.5% 10.3mg	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	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 Sprouts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 111mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	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	106% 8.5mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	321% 7.37mg	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	113% 794mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	307% 169μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	59.5% 6.55mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	5.12% 190g	7.18% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Sprouts VS Boiled California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Wheat Sprouts versus 14 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Wheat Sprouts have 1.7 times more Vitamin B1, 2.5 times more Vitamin B2, 5.7 times more Vitamin B3, 4.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 1.9 times more Vitamin B9 than Sprouted Wheat.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Sprouted Wheat as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Wheat Sprouts have 1.7 times more Magnesium, 5.8 times more Manganese, 1.5 times more Phosphorus, 35.4 times more Selenium and 1.9 times more Zinc than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 2.4 times more Calcium, 1.4 times more Iron and 2.5 times more Potassium than Sprouted Wheat.
• Both Wheat Sprouts and Boiled California Red Kidney Beans contain similar levels of Copper per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Wheat Sprouts have 1.6 times more Energy, 26.6 times more Omega 6 and 1.9 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 8.5 times more Fiber than Sprouted Wheat.
• Both Wheat Sprouts and Boiled California Red Kidney Beans offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Wheat Sprouts provide inadequate amounts of Omega 3
• 14 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6