Comparing Nutrients in 1 kilogram Hard Red Winter Wheat VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Hard Red Winter Wheat	14%	4%	82%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Hard Red Winter Wheat	Red Kidney Beans	Recommended Dietary Allowance
Energy	113% 3270kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	35.3% 6g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	548% 712g	471% 613g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	29% 21g	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	321% 122g	400% 152g	38g per day for Men 19-50 years
Protein	225% 126g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Hard Red Winter Wheat	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	342% 54.6mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	191% 9.54mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	231% 3mg	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	95% 380μg	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	0% 0mg	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	67.3% 10mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Winter Wheat	Red Kidney Beans	Recommended Dietary Allowance
Calcium	29% 290mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	482% 4.34mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	399% 32mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	300% 1260mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	1733% 40mg	483% 11mg	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	411% 2880mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	1285% 707μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	241% 26.5mg	254% 28mg	11mg per day for Men 19-50 years
Water	3.54% 131g	3.18% 118g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Hard Red Winter Wheat has 2.6 times more Vitamin B3, 1.2 times more Vitamin B5 and 4.8 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B6, 10.4 times more Vitamin B9, more Vitamin C and 2.9 times more Vitamin K than Hard Red Winter Wheat.
• 1 kilogram of Hard Red Winter Wheat have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Hard Red Winter Wheat as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Hard Red Winter Wheat has 3.6 times more Manganese and 22.1 times more Selenium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.9 times more Calcium, 1.6 times more Copper, 2.1 times more Iron, 1.4 times more Phosphorus and 3.7 times more Potassium than Hard Red Winter Wheat.
• Both Hard Red Winter Wheat and Red Kidney Beans contain similar levels of Magnesium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hard Red Winter Wheat has 2.6 times more Omega 6 than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 13.3 times more Omega 3, 5.1 times more Sugars and 1.8 times more Protein than Hard Red Winter Wheat.
• Both Hard Red Winter Wheat and Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Hard Red Winter Wheat provide inadequate amounts of Omega 3
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6