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

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Hard white Wheat	California Red Kidney Beans	Recommended Dietary Allowance
Energy	118% 3420kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	8.66% 2.77g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	42% 7.15g	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	584% 759g	460% 598g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	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	321% 122g	655% 249g	38g per day for Men 19-50 years
Protein	202% 113g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	California 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	323% 3.87mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	274% 44mg	129% 20.6mg	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	283% 3.68mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard white Wheat	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	32% 320mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	403% 3.63mg	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	570% 45.6mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	221% 930mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	1661% 38.2mg	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	507% 3550mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	127% 4320mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	303% 33.3mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	2.6% 96g	3.18% 118g	3700g per day for Men 19-50 years

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

• Hard white Wheat has 2.1 times more Vitamin B3 and 1.2 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Vitamin B1, 2 times more Vitamin B2, 10.4 times more Vitamin B9 and more Vitamin C than Hard white Wheat.
• Both Hard white Wheat and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 1 kg.
• Both Hard white Wheat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Hard white Wheat has 3.8 times more Manganese and 1.3 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.1 times more Calcium, 3 times more Copper, 2.1 times more Iron, 1.7 times more Magnesium and 3.4 times more Potassium than Hard white Wheat.
• Both Hard white Wheat and Raw California Red Kidney Beans have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Hard white Wheat has 6.8 times more Fat, 13.2 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.4 times more Omega 3, 2 times more Fiber and 2.2 times more Protein than Hard white Wheat.
• Both Hard white Wheat and Raw California Red Kidney Beans have similar amounts of Energy per 1 kg.
• Both Hard white Wheat as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.