Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Hard Red Spring Wheat

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Hard Red Spring Wheat	18%	5%	77%

Macro Nutrients

	California Red Kidney Beans	Hard Red Spring Wheat	Recommended Dietary Allowance
Energy	114% 3300kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	9.8% 3.14g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	42.8% 7.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	523% 680g	130g per day for Men 19-50 years
Sugars	NA	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	655% 249g	321% 122g	38g per day for Men 19-50 years
Protein	435% 244g	275% 154g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Hard Red Spring Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	420% 5.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	357% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	187% 9.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	258% 3.36mg	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	985% 3940μg	108% 430μg	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	50% 45mg	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	NA	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Hard Red Spring Wheat	Recommended Dietary Allowance
Calcium	195% 1950mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	456% 4.1mg	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	1169% 94mg	450% 36mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	295% 1240mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	1763% 40.6mg	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	579% 4050mg	474% 3320mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	1285% 707μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	253% 28mg	11mg per day for Men 19-50 years
Water	3.18% 118g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Hard Red Spring Wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Hard Red Spring Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Hard Red Spring Wheat:

• 1 kilogram of California Red Kidney Beans has 2 times more Vitamin B2, 9.2 times more Vitamin B9 and more Vitamin C than Hard Red Spring Wheat.
• While 1 kg of Hard Red Spring Wheat contains 2.8 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Hard Red Spring Wheat provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Hard Red Spring Wheat have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Hard Red Spring Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Hard Red Spring Wheat:

• 1 kilogram of California Red Kidney Beans has 7.8 times more Calcium, 2.7 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium, 1.2 times more Phosphorus and 4.4 times more Potassium than Hard Red Spring Wheat.
• While 1 kg of Hard Red Spring Wheat contains 4.1 times more Manganese and 22.1 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Hard Red Spring Wheat contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 2.3 times more Omega 3, 2 times more Fiber and 1.6 times more Protein than Hard Red Spring Wheat.
• While 1 kg of Hard Red Spring Wheat contains 13.5 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Hard Red Spring Wheat offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6