Comparing Nutrients in 7 ounces Red Kidney Beans VS Hard Red Spring Wheat

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Hard Red Spring Wheat	18%	5%	77%

Macro Nutrients

	Red Kidney Beans	Hard Red Spring Wheat	Recommended Dietary Allowance
Energy	23% 669kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	8.5% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	104% 135g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	1.12% 0.81g	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	79.4% 30g	63.7% 24.2g	38g per day for Men 19-50 years
Protein	80% 44.7g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Hard Red Spring Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	71% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	51.3% 0.67mg	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	195% 782μg	21.3% 85.3μg	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	9.92% 8.93mg	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	2.78% 0.42mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Hard Red Spring Wheat	Recommended Dietary Allowance
Calcium	16.5% 165mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	90% 0.81mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	350% 8.05mg	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	115% 806mg	94% 659mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	255% 140μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.68% 25.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Hard Red Spring Wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Red Kidney Beans versus 7 oz of Hard Red Spring Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Hard Red Spring Wheat:

• 7 ounces of Red Kidney Beans have 1.2 times more Vitamin B1, 2 times more Vitamin B2, 9.2 times more Vitamin B9, more Vitamin C and 2.9 times more Vitamin K than Hard Red Spring Wheat.
• While 7 oz of Hard Red Spring Wheat contain 2.7 times more Vitamin B3 and 4.8 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Hard Red Spring Wheat provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Hard Red Spring Wheat have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Hard Red Spring Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Hard Red Spring Wheat:

• 7 ounces of Red Kidney Beans have 3.3 times more Calcium, 1.7 times more Copper, 1.9 times more Iron, 1.2 times more Phosphorus and 4 times more Potassium than Hard Red Spring Wheat.
• While 7 oz of Hard Red Spring Wheat contain 3.6 times more Manganese and 22.1 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Hard Red Spring Wheat contain similar levels of Magnesium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 9.9 times more Omega 3, 5.1 times more Sugars, 1.2 times more Fiber and 1.5 times more Protein than Hard Red Spring Wheat.
• While 7 oz of Hard Red Spring Wheat contain 3.2 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Hard Red Spring Wheat offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6