Comparing Nutrients in 7 ounces Toasted Wheat Germ Cereals VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Toasted Wheat Germ Cereals	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	26% 758kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.2g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.63g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	99% 1.6g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	68% 11.5g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	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	% 15.5g	NA	g per day for Men 19-50 years
Fiber	79% 30g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	103% 57.7g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	276% 3.3mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.3% 11mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	16% 0.21mg	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	175% 699μg	36.7% 147μg	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	13.2% 12mg	2.65% 2.4mg	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	212% 31.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	63.7% 0.57mg	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	225% 18mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	1722% 39.6mg	27.4% 0.63mg	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	325% 2274mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.3% 11g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Wheat Germ Cereals VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Wheat Germ Cereals versus 7 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Wheat Germ Cereals vs Boiled California Red Kidney Beans:

• 7 ounces of Toasted Wheat Germ Cereals have 12.9 times more Vitamin B1, 13.2 times more Vitamin B2, 10.4 times more Vitamin B3, 6.3 times more Vitamin B5, 9.4 times more Vitamin B6, 4.8 times more Vitamin B9 and 5 times more Vitamin C than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Plain Toasted Wheat Germ Cereals as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Wheat Germ Cereals vs Boiled California Red Kidney Beans:

• 7 ounces of Toasted Wheat Germ Cereals have 2.1 times more Copper, 3.1 times more Iron, 6.7 times more Magnesium, 62.8 times more Manganese, 8.4 times more Phosphorus, 2.3 times more Potassium, 54.2 times more Selenium and 19.4 times more Zinc than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.5 times more Calcium than Plain Toasted Wheat Germ Cereals.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Wheat Germ Cereals have 3.1 times more Energy, 118.9 times more Fat, 130.7 times more Saturated Fat, 25 times more Omega 3, 291 times more Omega 6, 2.2 times more Carbohydrate, 1.6 times more Fiber and 3.2 times more Protein than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6