Comparing Nutrients in 1 kilogram Soft White Wheat VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Soft White Wheat	California Red Kidney Beans	Recommended Dietary Allowance
Energy	117% 3400kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.68g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	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	580% 754g	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	334% 127g	655% 249g	38g per day for Men 19-50 years
Protein	191% 107g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Soft 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	342% 4.1mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	298% 47.7mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	291% 3.78mg	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	103% 410μg	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

	Soft White Wheat	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	34% 340mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	473% 4.26mg	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	671% 53.7mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	1481% 34mg	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	574% 4020mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	128% 4350mg	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	315% 34.6mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Soft White Wheat vs California Red Kidney Beans:

• Soft White Wheat has 2.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Vitamin B1, 2 times more Vitamin B2, 9.6 times more Vitamin B9 and more Vitamin C than Soft White Wheat.
• Both Soft White Wheat and Raw California Red Kidney Beans have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Soft 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 Soft White Wheat vs California Red Kidney Beans:

• Soft White Wheat has 3.4 times more Manganese and 1.4 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.7 times more Calcium, 2.6 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium and 3.4 times more Potassium than Soft White Wheat.
• Both Soft White Wheat and Raw California Red Kidney Beans have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Soft White Wheat has 8 times more Fat, 10.2 times more Saturated Fat, 14.8 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.3 times more Omega 3, 2 times more Fiber and 2.3 times more Protein than Soft White Wheat.
• Both Soft White Wheat and Raw California Red Kidney Beans have similar amounts of Energy per 1 kg.
• Both Soft White Wheat as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.