Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Triticale

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Triticale	15%	5%	80%

Macro Nutrients

	Boiled Kidney Beans	Triticale	Recommended Dietary Allowance
Energy	8.7% 252kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	4.28% 4.15g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	2.27% 0.73g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	9.96% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	110% 143g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	33.4% 12.7g	NA	38g per day for Men 19-50 years
Protein	30.7% 17.2g	46.2% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Triticale	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	68.8% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	17.7% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	21% 0.27mg	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	64.5% 258μg	36.2% 145μg	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	2.65% 2.4mg	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	0.4% 0.06mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Triticale	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	101% 0.91mg	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	55% 4.4mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	277% 6.37mg	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	39% 274mg	101% 710mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	62.2% 6.85mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.56% 21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Triticale:

• Boiled All Types Kidney Beans have 1.8 times more Vitamin B9 and more Vitamin C than Triticale.
• While Triticale contains 2.6 times more Vitamin B1, 2.3 times more Vitamin B2, 2.5 times more Vitamin B3, 6 times more Vitamin B5 and 30 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Triticale have similar amounts of Vitamin B6 per 7 oz.
• Both Boiled All Types Kidney Beans as well as Triticale have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Triticale:

• Boiled All Types Kidney Beans have 1.2 times more Potassium and 6.4 times more Water than Triticale.
• While Triticale contains 2.1 times more Copper, 3.1 times more Magnesium, 7.5 times more Manganese, 2.6 times more Phosphorus and 3.5 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Triticale have similar amounts of Calcium and Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 2.8 times more Omega 3 than Triticale.
• While Triticale contains 2.6 times more Energy, 4.2 times more Fat, 5 times more Saturated Fat, 7.9 times more Omega 6, 3.2 times more Carbohydrate and 1.5 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Triticale have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.