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

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Toasted Wheat Germ Cereals	Red Kidney Beans	Recommended Dietary Allowance
Energy	18.7% 541kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	71% 1.13g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	48.5% 8.25g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	67% 87g	130g per day for Men 19-50 years
Sugars	15.3% 11g	4.1% 2.98g	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	% 11g	NA	g per day for Men 19-50 years
Fiber	56.3% 21.4g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	73.7% 41.2g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	197% 2.37mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.4% 1.16mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.5% 7.92mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	43.3% 0.56mg	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	125% 499μg	140% 558μg	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	9.45% 8.5mg	7.1% 6.38mg	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	151% 22.7mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.72% 5.67μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	161% 13mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	1230% 28.3mg	68.5% 1.57mg	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	232% 1624mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	39.5% 1342mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	168% 92μg	8.25% 4.54μg	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	215% 23.6mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.45% 16.7g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Toasted Wheat Germ Cereals have 2.7 times more Vitamin B1, 3.8 times more Vitamin B2, 2.6 times more Vitamin B3, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6, 1.3 times more Vitamin C and 76.1 times more Vitamin E than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.4 times more Vitamin K than Plain Toasted Wheat Germ Cereals.
• Both Toasted Wheat Germ Cereals and Red Kidney Beans provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Plain Toasted Wheat Germ Cereals as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Toasted Wheat Germ Cereals have 1.4 times more Iron, 2.3 times more Magnesium, 18 times more Manganese, 2.8 times more Phosphorus, 20.3 times more Selenium and 6 times more Zinc than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.8 times more Calcium and 1.4 times more Potassium than Plain Toasted Wheat Germ Cereals.
• Both Toasted Wheat Germ Cereals and Red Kidney Beans contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Wheat Germ Cereals have 10.1 times more Fat, 11.9 times more Saturated Fat, 2.2 times more Omega 3, 25.5 times more Omega 6, 3.7 times more Sugars and 1.3 times more Protein than Red Kidney Beans.
• Both Toasted Wheat Germ Cereals and Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Fiber per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6