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

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Wheat Germ	Recommended Dietary Allowance
Energy	6.06% 176kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	14.2% 13.8g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	7.38% 2.36g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	44% 7.5g	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	56.5% 73.4g	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	34.7% 13g	49.2% 18.7g	38g per day for Men 19-50 years
Protein	23% 13g	58.6% 33g	56g per day for Men 19-50 years

Vitamins

	Boiled California 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	15.2% 0.18mg	222% 2.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	60.4% 9.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	142% 1.84mg	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	100% 398μg	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	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	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

	Boiled California Red Kidney Beans	Wheat Germ	Recommended Dietary Allowance
Calcium	9.36% 94mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	125% 1.13mg	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	111% 8.87mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	80.7% 339mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	820% 19mg	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	171% 1194mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	37% 1264mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	158% 17.4mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.43% 15.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Wheat Germ 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 Wheat Germ:

• 5 oz of Crude Wheat Germ contain 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.
• Both Boiled California Red Kidney Beans as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Boiled California Red Kidney Beans have 1.7 times more Calcium than Wheat Germ.
• While 5 oz of Crude Wheat Germ contain 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.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Crude Wheat Germ contain 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.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6