Comparing Nutrients in 1 pound Hard Red Winter Wheat VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Hard Red Winter Wheat	14%	4%	82%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Hard Red Winter Wheat	Red Kidney Beans	Recommended Dietary Allowance
Energy	51% 1483kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.22g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	16% 2.72g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	248% 323g	214% 278g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	13% 9.53g	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	146% 55.3g	181% 69g	38g per day for Men 19-50 years
Protein	102% 57g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Hard Red Winter Wheat	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	145% 1.74mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 24.8mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.5% 4.33mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	139% 1.8mg	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	43% 172μg	447% 1787μg	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	22.7% 20.4mg	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	30.5% 4.6mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Winter Wheat	Red Kidney Beans	Recommended Dietary Allowance
Calcium	13% 132mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	181% 14.5mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	786% 18mg	219% 5.04mg	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	187% 1306mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	583% 321μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	1.6% 59.4g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard Red Winter Wheat VS Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Hard Red Winter Wheat versus 1 lb of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Hard Red Winter Wheat vs Red Kidney Beans:

• 1 pound of Hard Red Winter Wheat has 2.6 times more Vitamin B3, 1.2 times more Vitamin B5 and 4.8 times more Vitamin E than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B6, 10.4 times more Vitamin B9, more Vitamin C and 2.9 times more Vitamin K than Hard Red Winter Wheat.
• 1 pound of Hard Red Winter Wheat have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Hard Red Winter Wheat as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Hard Red Winter Wheat vs Red Kidney Beans:

• 1 pound of Hard Red Winter Wheat has 3.6 times more Manganese and 22.1 times more Selenium than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 2.9 times more Calcium, 1.6 times more Copper, 2.1 times more Iron, 1.4 times more Phosphorus and 3.7 times more Potassium than Hard Red Winter Wheat.
• Both Hard Red Winter Wheat and Red Kidney Beans contain similar levels of Magnesium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hard Red Winter Wheat has 2.6 times more Omega 6 than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 13.3 times more Omega 3, 5.1 times more Sugars and 1.8 times more Protein than Hard Red Winter Wheat.
• Both Hard Red Winter Wheat and Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Fiber per one pound.
• 1 pound of Hard Red Winter Wheat provide inadequate amounts of Omega 3
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6