Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Soft White Wheat

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Canned Kidney Beans	Soft White Wheat	Recommended Dietary Allowance
Energy	29% 840kcal	117% 3400kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	11.5% 3.68g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	47% 8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	580% 754g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	5.66% 4.1g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	334% 127g	38g per day for Men 19-50 years
Protein	93% 52.2g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Soft White Wheat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	342% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	298% 47.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	291% 3.78mg	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	90% 360μg	103% 410μg	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	13.3% 12mg	0% 0mg	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	1.33% 0.2mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Soft White Wheat	Recommended Dietary Allowance
Calcium	34% 340mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	473% 4.26mg	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	146% 11.7mg	671% 53.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	1481% 34mg	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	129% 900mg	574% 4020mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	128% 4350mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	197% 2960mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	315% 34.6mg	11mg per day for Men 19-50 years
Water	21% 780g	2.8% 104g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Soft White Wheat:

• Canned All Types Kidney Beans have more Vitamin C and 2.2 times more Vitamin K than Soft White Wheat.
• While Soft White Wheat contains 3.5 times more Vitamin B1, 2.1 times more Vitamin B2, 11.6 times more Vitamin B3, 6.2 times more Vitamin B5, 5.1 times more Vitamin B6 and 50.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Soft White Wheat have similar amounts of Vitamin B9 per 1 kg.
• Both Canned All Types Kidney Beans as well as Soft White Wheat have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Soft White Wheat:

• Canned All Types Kidney Beans have 148 times more Sodium and 7.5 times more Water than Soft White Wheat.
• While Soft White Wheat contains 3.2 times more Copper, 4.6 times more Iron, 3.3 times more Magnesium, 20.3 times more Manganese, 4.5 times more Phosphorus, 1.8 times more Potassium and 7.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Soft White Wheat have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 2.3 times more Omega 3 and 4.5 times more Sugars than Soft White Wheat.
• While Soft White Wheat contains 4 times more Energy, 3.3 times more Fat, 2.6 times more Saturated Fat, 7.5 times more Omega 6, 5.2 times more Carbohydrate, 3 times more Fiber and 2 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Soft White Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.