Comparing Nutrients in 1 kilogram Hard Red Spring Wheat VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Hard Red Spring Wheat	18%	5%	77%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Hard Red Spring Wheat	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	113% 3290kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	9.8% 3.14g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	42.8% 7.27g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	523% 680g	114% 148g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	321% 122g	113% 43g	38g per day for Men 19-50 years
Protein	275% 154g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Hard Red Spring Wheat	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	420% 5.04mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.35mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	258% 3.36mg	61.5% 0.8mg	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	108% 430μg	57.5% 230μg	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	0% 0mg	8.9% 8mg	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	67.3% 10mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Spring Wheat	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	25% 250mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	456% 4.1mg	163% 1.47mg	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	450% 36mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	295% 1240mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	1763% 40.6mg	127% 2.9mg	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	474% 3320mg	151% 1060mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	1285% 707μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	253% 28mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	3.45% 128g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard Red Spring Wheat VS Canned Red Kidney Beans with Liquids per 1 kg

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

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

• 1 kilogram of Hard Red Spring Wheat has 4.8 times more Vitamin B1, 1.6 times more Vitamin B2, 11.6 times more Vitamin B3, 7.2 times more Vitamin B5, 4.2 times more Vitamin B6, 1.9 times more Vitamin B9 and 50.5 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 2.2 times more Vitamin K than Hard Red Spring Wheat.
• 1 kilogram of Hard Red Spring Wheat have insufficient amounts of Vitamin K
• 1 kilogram of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Hard Red Spring Wheat as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Hard Red Spring Wheat vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Hard Red Spring Wheat has 2.8 times more Copper, 2.9 times more Iron, 4.1 times more Magnesium, 13.9 times more Manganese, 3.1 times more Phosphorus, 1.3 times more Potassium, 64.3 times more Selenium and 4.5 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 128 times more Sodium and 6.1 times more Water than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Canned Red Kidney Beans with Liquids contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hard Red Spring Wheat has 4.1 times more Energy, 8.8 times more Omega 6, 4.6 times more Carbohydrate, 2.8 times more Fiber and 3 times more Protein than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.4 times more Omega 3 and 4.5 times more Sugars than Hard Red Spring Wheat.
• 1 kilogram of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6