Comparing Nutrients in 1 pound California Red Kidney Beans VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Wheat Germ	24%	23%	53%

Macro Nutrients

	California Red Kidney Beans	Wheat Germ	Recommended Dietary Allowance
Energy	51.6% 1497kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	45.5% 44g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	23.6% 7.55g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	205% 3.28g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	181% 235g	130g per day for Men 19-50 years
Sugars	NA	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	297% 113g	158% 60g	38g per day for Men 19-50 years
Protein	197% 111g	188% 105g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Wheat Germ	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	711% 8.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	205% 10.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	454% 5.9mg	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	447% 1787μg	319% 1275μg	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	22.7% 20.4mg	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Wheat Germ	Recommended Dietary Allowance
Calcium	88.5% 885mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	401% 3.6mg	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	530% 42.4mg	355% 28.4mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	258% 1084mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	2623% 60.3mg	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	262% 1837mg	546% 3819mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	119% 4046mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	653% 359μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	507% 55.7mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.36% 50.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Wheat Germ:

• Raw California Red Kidney Beans have 1.4 times more Vitamin B9 and more Vitamin C than Crude Wheat Germ.
• While Crude Wheat Germ contains 3.6 times more Vitamin B1, 2.3 times more Vitamin B2, 3.3 times more Vitamin B3, 2.9 times more Vitamin B5 and 3.3 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for California Red Kidney Beans vs Wheat Germ:

• Raw California Red Kidney Beans have 5 times more Calcium, 1.4 times more Copper, 1.5 times more Iron and 1.7 times more Potassium than Crude Wheat Germ.
• While Crude Wheat Germ contains 1.5 times more Magnesium, 13.3 times more Manganese, 2.1 times more Phosphorus, 24.8 times more Selenium and 4.8 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 1.9 times more Fiber than Crude Wheat Germ.
• While Crude Wheat Germ contains 38.9 times more Fat, 46.3 times more Saturated Fat, 8.6 times more Omega 3 and 97.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Crude Wheat Germ have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Raw California Red Kidney Beans as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.