Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Boiled Kidney Beans	Wheat Germ	Recommended Dietary Allowance
Energy	8.7% 252kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	89.7% 1.43g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	61.7% 10.5g	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	79% 103g	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	69% 26g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Wheat Germ	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	311% 3.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	84.5% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	198% 2.58mg	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	139% 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	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	NA	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	Wheat Germ	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	176% 1.58mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	113% 474mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	1148% 26.4mg	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	239% 1671mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	222% 24.4mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.6% 22g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have more Vitamin C than Crude Wheat Germ.
• While Crude Wheat Germ contains 11.8 times more Vitamin B1, 8.6 times more Vitamin B2, 11.8 times more Vitamin B3, 10.3 times more Vitamin B5, 10.8 times more Vitamin B6 and 2.2 times more Vitamin B9 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Wheat Germ:

• Boiled All Types Kidney Beans have 6 times more Water than Crude Wheat Germ.
• While Crude Wheat Germ contains 3.7 times more Copper, 2.8 times more Iron, 5.7 times more Magnesium, 30.9 times more Manganese, 6.1 times more Phosphorus, 2.2 times more Potassium, 72 times more Selenium and 12.3 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Crude Wheat Germ have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crude Wheat Germ contains 2.8 times more Energy, 19.4 times more Fat, 22.8 times more Saturated Fat, 4.3 times more Omega 3, 49 times more Omega 6, 2.3 times more Carbohydrate, 2.1 times more Fiber and 2.7 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.