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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Boiled Kidney Beans	Soft White Wheat	Recommended Dietary Allowance
Energy	43.8% 1270kcal	117% 3400kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	11.5% 3.68g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	47% 8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	580% 754g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	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	168% 64g	334% 127g	38g per day for Men 19-50 years
Protein	155% 86.7g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Soft White Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	342% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	298% 47.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	325% 1300μg	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	2% 0.3mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Soft White Wheat	Recommended Dietary Allowance
Calcium	35% 350mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	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	278% 22mg	671% 53.7mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	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	197% 1380mg	574% 4020mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	128% 4350mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	315% 34.6mg	11mg per day for Men 19-50 years
Water	18% 669g	2.8% 104g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 3.2 times more Vitamin B9, more Vitamin C and 4.4 times more Vitamin K than Soft White Wheat.
• While Soft White Wheat contains 2.6 times more Vitamin B1, 1.8 times more Vitamin B2, 8.2 times more Vitamin B3, 3.9 times more Vitamin B5, 3.2 times more Vitamin B6 and 33.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Soft White Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled All Types Kidney Beans have 6.4 times more Water than Soft White Wheat.
• While Soft White Wheat contains 2 times more Copper, 2.4 times more Iron, 2.1 times more Magnesium, 7.9 times more Manganese, 2.9 times more Phosphorus and 3.5 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Soft White Wheat have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 4.7 times more Omega 3 than Soft White Wheat.
• While Soft White Wheat contains 2.7 times more Energy, 4 times more Fat, 5 times more Saturated Fat, 7.4 times more Omega 6, 3.3 times more Carbohydrate and 2 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Soft White Wheat have similar amounts of Protein per 1 kg.
• Both Boiled All Types Kidney Beans as well as Soft White Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.