Comparing Nutrients in 300 calories Wheat Germ VS Boiled Kidney Beans

Weight per 300 calories

• Wheat Germ: 83.3g
• Boiled Kidney Beans: 236g

Wheat Germ has 2.8 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Wheat Germ or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Wheat Germ	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.35% 8.1g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	37.7% 0.6g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.2% 43g	41.4% 54g	130g per day for Men 19-50 years
Sugars	NA	1.04% 0.76g	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	29% 11g	39.8% 15g	38g per day for Men 19-50 years
Protein	34.4% 19.3g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	Boiled 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	131% 1.57mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.7% 1.9mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.3% 1.1mg	22% 0.28mg	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	58.5% 234μg	76.8% 307μg	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	3.15% 2.83mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3.25% 32.5mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	73.7% 0.66mg	56.7% 0.51mg	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	65.2% 5.2mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	47.4% 199mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	482% 11mg	44% 1mg	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	100% 702mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	22% 743mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	93% 10.2mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.25% 9.27g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Wheat Germ vs Boiled Kidney Beans:

• Crude Wheat Germ has 4.1 times more Vitamin B1, 3 times more Vitamin B2, 4.2 times more Vitamin B3, 3.6 times more Vitamin B5 and 3.8 times more Vitamin B6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B9 and more Vitamin C than Crude Wheat Germ.
• Both Crude Wheat Germ as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Wheat Germ vs Boiled Kidney Beans:

• Crude Wheat Germ has 1.3 times more Copper, 2 times more Magnesium, 10.9 times more Manganese, 2.2 times more Phosphorus, 25.4 times more Selenium and 4.3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Calcium, 1.3 times more Potassium and 17.1 times more Water than Crude Wheat Germ.
• Both Crude Wheat Germ and Boiled All Types Kidney Beans have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Crude Wheat Germ has 6.9 times more Fat, 8 times more Saturated Fat, 1.5 times more Omega 3 and 17.3 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Fiber than Crude Wheat Germ.
• Both Crude Wheat Germ and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Crude Wheat Germ as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.