Comparing Nutrients in 5 ounces California Red Kidney Beans VS Soft White Wheat

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	California Red Kidney Beans	Soft White Wheat	Recommended Dietary Allowance
Energy	16% 468kcal	16.6% 482kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	2.9% 2.82g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	6.67% 1.13g	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	82% 107g	130g per day for Men 19-50 years
Sugars	NA	0.8% 0.58g	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	93% 35.3g	47.4% 18g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	27% 15g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Soft White Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	42.2% 6.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	41.2% 0.54mg	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	14.5% 58μg	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	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	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Soft White Wheat	Recommended Dietary Allowance
Calcium	27.6% 276mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	67% 0.6mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	210% 4.83mg	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	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	44.6% 4.9mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.4% 14.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Soft White Wheat:

• Raw California Red Kidney Beans have 1.3 times more Vitamin B1, 2 times more Vitamin B2, 9.6 times more Vitamin B9 and more Vitamin C than Soft White Wheat.
• While Soft White Wheat contains 2.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Soft White Wheat have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Raw California Red Kidney Beans as well as Soft White Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Soft White Wheat:

• Raw California Red Kidney Beans have 5.7 times more Calcium, 2.6 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium and 3.4 times more Potassium than Soft White Wheat.
• While Soft White Wheat contains 3.4 times more Manganese and 1.4 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Soft White Wheat have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw California Red Kidney Beans have 2.3 times more Omega 3, 2 times more Fiber and 2.3 times more Protein than Soft White Wheat.
• While Soft White Wheat contains 8 times more Fat, 10.2 times more Saturated Fat, 14.8 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Soft White Wheat have similar amounts of Energy per 5 oz.
• Both Raw California Red Kidney Beans as well as Soft White Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.