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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Soft White Wheat	Recommended Dietary Allowance
Energy	51.6% 1497kcal	53% 1542kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	9.3% 9.03g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	21.3% 3.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	263% 342g	130g per day for Men 19-50 years
Sugars	NA	2.57% 1.86g	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	152% 57.6g	38g per day for Men 19-50 years
Protein	197% 111g	86.6% 48.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Soft White Wheat	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	155% 1.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	37.3% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	77% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	132% 1.7mg	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	46.5% 186μg	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	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Soft White Wheat	Recommended Dietary Allowance
Calcium	88.5% 885mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	215% 1.93mg	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	304% 24.4mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	672% 15.4mg	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	260% 1823mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	58% 1973mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 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.
• While Soft White Wheat contains 2.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Soft White Wheat have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Raw California Red Kidney Beans as well as Soft White Wheat 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 Soft White Wheat:

• Raw California Red Kidney Beans have 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.
• While Soft White Wheat contains 3.4 times more Manganese and 1.4 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Soft White Wheat have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 2.3 times more Omega 3, 2 times more Fiber and 2.3 times more Protein than Soft White Wheat.
• While Soft White Wheat contains 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.
• Both Raw California Red Kidney Beans and Soft White Wheat have similar amounts of Energy per 1 lb.
• Both Raw California Red Kidney Beans as well as Soft White Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.