Comparing Nutrients in 1 kilogram Toasted Wheat Germ Cereals VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Toasted Wheat Germ Cereals	California Red Kidney Beans	Recommended Dietary Allowance
Energy	132% 3820kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	57% 18.3g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	500% 8g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	342% 58.2g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	382% 496g	460% 598g	130g per day for Men 19-50 years
Sugars	108% 78g	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	% 78g	NA	g per day for Men 19-50 years
Fiber	397% 151g	655% 249g	38g per day for Men 19-50 years
Protein	520% 291g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1392% 16.7mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	631% 8.2mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	349% 56mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	278% 14mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	752% 9.78mg	305% 3.97mg	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	880% 3520μg	985% 3940μg	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	66.7% 60mg	50% 45mg	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	1066% 160mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	45% 450mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	689% 6.2mg	1222% 11mg	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	1136% 91mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	762% 3200mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	8677% 200mg	435% 10mg	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	1637% 11460mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	279% 9470mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	1182% 650μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	1515% 167mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	1.5% 56g	3.18% 118g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Toasted Wheat Germ Cereals has 3.2 times more Vitamin B1, 3.7 times more Vitamin B2, 2.7 times more Vitamin B3, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.3 times more Vitamin C than California Red Kidney Beans.
• Both Toasted Wheat Germ Cereals and California Red Kidney Beans provide similar amounts of Vitamin B9 per one kilogram.
• Both Plain Toasted Wheat Germ Cereals as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Toasted Wheat Germ Cereals has 2 times more Magnesium, 20 times more Manganese, 2.8 times more Phosphorus, 20.3 times more Selenium and 6.5 times more Zinc than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 4.3 times more Calcium, 1.8 times more Copper and 1.6 times more Potassium than Plain Toasted Wheat Germ Cereals.
• Both Toasted Wheat Germ Cereals and California Red Kidney Beans contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Wheat Germ Cereals has 42.8 times more Fat, 50.8 times more Saturated Fat, 9.5 times more Omega 3 and 107.8 times more Omega 6 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 1.6 times more Fiber than Plain Toasted Wheat Germ Cereals.
• Both Toasted Wheat Germ Cereals and California Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6