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

Macros Ratio

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

Macro Nutrients

	Wheat Germ	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	56.3% 1633kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	45.5% 44g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.55g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	205% 3.28g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	141% 24g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	78% 102g	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	158% 60g	111% 42g	38g per day for Men 19-50 years
Protein	188% 105g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	Boiled 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	711% 8.54mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	205% 10.3mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	454% 5.9mg	36.3% 0.47mg	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	319% 1275μg	84% 336μg	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	6.05% 5.44mg	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

	Wheat Germ	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	17.7% 177mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	401% 3.6mg	146% 1.3mg	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	355% 28.4mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	258% 1084mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	2623% 60.3mg	62.7% 1.44mg	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	546% 3819mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	119% 4046mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	653% 359μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	507% 55.7mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	1.36% 50.4g	8.2% 304g	3700g per day for Men 19-50 years

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

• Crude Wheat Germ has 14.6 times more Vitamin B1, 8 times more Vitamin B2, 12.6 times more Vitamin B3, 10.3 times more Vitamin B5, 12.5 times more Vitamin B6 and 3.8 times more Vitamin B9 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain more Vitamin C than Crude Wheat Germ.
• Both Crude Wheat Germ as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Crude Wheat Germ has 2.8 times more Copper, 2.1 times more Iron, 5 times more Magnesium, 41.8 times more Manganese, 6.1 times more Phosphorus, 2.1 times more Potassium, 66 times more Selenium and 14.3 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.7 times more Calcium and 6 times more Water than Crude Wheat Germ.

Comparison of macro-nutrients per 1 pound:

• Crude Wheat Germ has 2.9 times more Energy, 108 times more Fat, 118.9 times more Saturated Fat, 22.6 times more Omega 3, 264.4 times more Omega 6, 2.3 times more Carbohydrate, 1.4 times more Fiber and 2.5 times more Protein than Boiled California Red Kidney Beans.
• Both Crude Wheat Germ as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.