Comparing Nutrients in 5 ounces Hard white Wheat VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Hard white Wheat	Canned Kidney Beans	Recommended Dietary Allowance
Energy	16.7% 485kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.42g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.96% 1g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.8% 108g	16% 20.6g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	3.6% 2.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.62g	g per day for Men 19-50 years
Fiber	45.5% 17.3g	16% 6.1g	38g per day for Men 19-50 years
Protein	28.6% 16g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	8.07% 0.1mg	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	13.5% 54μg	12.8% 51μg	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	0% 0mg	1.9% 1.7mg	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	9.54% 1.43mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard white Wheat	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	21.3% 0.19mg	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	80.8% 6.46mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	10.4% 0.24mg	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	72% 503mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	NA	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Hard white Wheat vs Canned Kidney Beans:

• Hard white Wheat has 3.3 times more Vitamin B1, 2.1 times more Vitamin B2, 10.7 times more Vitamin B3, 6.9 times more Vitamin B5, 5 times more Vitamin B6 and 50.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C and 2.2 times more Vitamin K than Hard white Wheat.
• Both Hard white Wheat and Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 5 oz.
• Both Hard white Wheat as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Hard white Wheat vs Canned Kidney Beans:

• Hard white Wheat has 2.7 times more Copper, 3.9 times more Iron, 3.4 times more Magnesium, 22.7 times more Manganese, 3.9 times more Phosphorus, 1.8 times more Potassium and 7.2 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 148 times more Sodium and 8.2 times more Water than Hard white Wheat.
• Both Hard white Wheat and Canned All Types Kidney Beans have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Hard white Wheat has 4.1 times more Energy, 2.9 times more Fat, 6.7 times more Omega 6, 5.2 times more Carbohydrate, 2.8 times more Fiber and 2.2 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.3 times more Omega 3 and 4.5 times more Sugars than Hard white Wheat.
• Both Hard white Wheat as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.