Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Toasted Wheat Germ Cereals

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Toasted Wheat Germ Cereals	28%	23%	49%

Macro Nutrients

	Boiled California Red Kidney Beans	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	6.06% 176kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	71% 1.13g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	48.5% 8.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	54% 70.3g	130g per day for Men 19-50 years
Sugars	NA	15.3% 11g	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	% 11g	g per day for Men 19-50 years
Fiber	34.7% 13g	56.3% 21.4g	38g per day for Men 19-50 years
Protein	23% 13g	73.7% 41.2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	197% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	89.4% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	49.5% 7.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	107% 1.4mg	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	26.2% 105μg	125% 499μg	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	1.9% 1.7mg	9.45% 8.5mg	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	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.72% 5.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	9.36% 94mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	98% 0.88mg	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	53% 4.22mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	108% 454mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	1230% 28.3mg	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	27.7% 194mg	232% 1624mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	39.5% 1342mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	168% 92μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Toasted Wheat Germ Cereals per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Toasted Wheat Germ Cereals to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Toasted Wheat Germ Cereals:

• 5 oz of Plain Toasted Wheat Germ Cereals contain 12.9 times more Vitamin B1, 13.2 times more Vitamin B2, 10.4 times more Vitamin B3, 6.3 times more Vitamin B5, 9.4 times more Vitamin B6, 4.8 times more Vitamin B9 and 5 times more Vitamin C than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Plain Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Toasted Wheat Germ Cereals:

• 5 ounces of Boiled California Red Kidney Beans have 1.5 times more Calcium than Toasted Wheat Germ Cereals.
• While 5 oz of Plain Toasted Wheat Germ Cereals contain 2.1 times more Copper, 3.1 times more Iron, 6.7 times more Magnesium, 62.8 times more Manganese, 8.4 times more Phosphorus, 2.3 times more Potassium, 54.2 times more Selenium and 19.4 times more Zinc than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Plain Toasted Wheat Germ Cereals contain 3.1 times more Energy, 118.9 times more Fat, 130.7 times more Saturated Fat, 25 times more Omega 3, 291 times more Omega 6, 2.2 times more Carbohydrate, 1.6 times more Fiber and 3.2 times more Protein than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6