Comparing Nutrients in 1 kilogram Red Kidney Beans VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Red Kidney Beans	Wheat Germ	Recommended Dietary Allowance
Energy	116% 3370kcal	124% 3600kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	452% 7.23g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	311% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	398% 518g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	347% 132g	38g per day for Men 19-50 years
Protein	402% 225g	413% 232g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Wheat Germ	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	1568% 19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	384% 5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	426% 68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	452% 22.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	1000% 13mg	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	703% 2810μg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Wheat Germ	Recommended Dietary Allowance
Calcium	83% 830mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	884% 7.96mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	783% 62.6mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	569% 2390mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	5783% 133mg	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	580% 4060mg	1203% 8420mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	262% 8920mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	1440% 792μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	1117% 123mg	11mg per day for Men 19-50 years
Water	3.18% 118g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Wheat Germ per 1 kg

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

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Wheat Germ:

• 1 kilogram of Red Kidney Beans has 1.4 times more Vitamin B9 and more Vitamin C than Wheat Germ.
• While 1 kg of Crude Wheat Germ contains 3.1 times more Vitamin B1, 2.3 times more Vitamin B2, 3.2 times more Vitamin B3, 2.9 times more Vitamin B5 and 3.3 times more Vitamin B6 than Raw Red Kidney Beans.
• 1 kilogram of Wheat Germ have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Wheat Germ:

• 1 kilogram of Red Kidney Beans has 2.1 times more Calcium and 1.5 times more Potassium than Wheat Germ.
• While 1 kg of Crude Wheat Germ contains 1.7 times more Magnesium, 12 times more Manganese, 2.1 times more Phosphorus, 24.8 times more Selenium and 4.4 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Wheat Germ contain similar levels of Copper and Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Crude Wheat Germ contains 9.2 times more Fat, 10.8 times more Saturated Fat, 2 times more Omega 3 and 23.2 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Wheat Germ offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6