Comparing Nutrients in 500 calories Red Kidney Beans VS Wheat Germ

Weight per 500 calories

• Red Kidney Beans: 148g
• Wheat Germ: 139g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Wheat Germ?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Red Kidney Beans	Wheat Germ	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	7.23% 2.3g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	62.8% 1g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	43% 7.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	55.3% 72g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	59.3% 22.6g	48.2% 18.3g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	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	75% 0.9mg	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	53.3% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	59% 9.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	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	146% 585μg	98% 390μg	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	7.4% 6.68mg	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	2.08% 0.31mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Wheat Germ	Recommended Dietary Allowance
Calcium	12.3% 123mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	123% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	124% 9.93mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	79% 332mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	803% 18.5mg	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	86% 602mg	167% 1169mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	36.4% 1239mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	155% 17mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.42% 15.4g	3700g per day for Men 19-50 years

Red Kidney Beans VS Wheat Germ Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Wheat Germ?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Wheat Germ:

• 500 calories of Red Kidney Beans have 1.5 times more Vitamin B9 than Wheat Germ.
• While 500 kcal of Crude Wheat Germ contain 2.9 times more Vitamin B1, 2.2 times more Vitamin B2, 3 times more Vitamin B3, 2.7 times more Vitamin B5 and 3.1 times more Vitamin B6 than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Wheat Germ:

• 500 calories of Red Kidney Beans have 2.3 times more Calcium and 1.6 times more Potassium than Wheat Germ.
• While 500 kcal of Crude Wheat Germ contain 1.6 times more Magnesium, 11.2 times more Manganese, 1.9 times more Phosphorus, 23.2 times more Selenium and 4.1 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Wheat Germ contain similar levels of Copper and Iron per 500 calories.
• 500 calories of Red Kidney Beans lack sufficient amounts of Selenium
• 500 calories of Wheat Germ lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 1.3 times more Carbohydrate and 1.2 times more Fiber than Wheat Germ.
• While 500 kcal of Crude Wheat Germ contain 8.6 times more Fat, 1.9 times more Omega 3 and 21.7 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Wheat Germ offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6