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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	16% 468kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	71% 1.13g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	65.2% 84.8g	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	93% 35.3g	56.3% 21.4g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	73.7% 41.2g	56g per day for Men 19-50 years

Vitamins

	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	62.5% 0.75mg	197% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	89.4% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	49.5% 7.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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

	California Red Kidney Beans	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	27.6% 276mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	108% 454mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	232% 1624mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	39.5% 1342mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	168% 92μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.21% 7.94g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of 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 California Red Kidney Beans vs Toasted Wheat Germ Cereals:

• 5 oz of Plain Toasted Wheat Germ Cereals contain 3.2 times more Vitamin B1, 3.7 times more Vitamin B2, 2.7 times more Vitamin B3, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.3 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Toasted Wheat Germ Cereals provide similar amounts of Vitamin B9 per five ounces.
• Both Raw 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 California Red Kidney Beans vs Toasted Wheat Germ Cereals:

• 5 ounces of California Red Kidney Beans have 4.3 times more Calcium, 1.8 times more Copper and 1.6 times more Potassium than Toasted Wheat Germ Cereals.
• While 5 oz of Plain Toasted Wheat Germ Cereals contain 2 times more Magnesium, 20 times more Manganese, 2.8 times more Phosphorus, 20.3 times more Selenium and 6.5 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Toasted Wheat Germ Cereals contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 1.2 times more Carbohydrate and 1.6 times more Fiber than Toasted Wheat Germ Cereals.
• While 5 oz of Plain Toasted Wheat Germ Cereals contain 42.8 times more Fat, 50.8 times more Saturated Fat, 9.5 times more Omega 3 and 107.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Toasted Wheat Germ Cereals offer comparable quantities of Energy and Protein per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6