Comparing Nutrients in 7 ounces Wheat Bran VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Wheat Bran	Red Kidney Beans	Recommended Dietary Allowance
Energy	14.8% 429kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	8.7% 8.43g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	94% 122g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	5.75% 4.17g	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	224% 85g	79.4% 30g	38g per day for Men 19-50 years
Protein	55% 31g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.5% 1.04mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88% 1.15mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.5% 4.33mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	60.6% 0.79mg	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	39% 157μg	195% 782μg	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	9.92% 8.93mg	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	19.7% 2.96mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Red Kidney Beans	Recommended Dietary Allowance
Calcium	14.5% 145mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	262% 21mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	289% 1213mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	992% 23mg	96% 2.2mg	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	287% 2010mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	69% 2346mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Bran VS Red Kidney Beans per 7 oz

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

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

• 7 ounces of Wheat Bran have 2.7 times more Vitamin B2, 6.4 times more Vitamin B3, 2.8 times more Vitamin B5, 3.3 times more Vitamin B6 and 7.1 times more Vitamin E than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 5 times more Vitamin B9, more Vitamin C and 2.9 times more Vitamin K than Crude Wheat Bran.
• Both Wheat Bran and Red Kidney Beans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Wheat Bran have insufficient amounts of Vitamin C and Vitamin K
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Crude Wheat Bran as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Wheat Bran have 1.4 times more Copper, 1.6 times more Iron, 4.4 times more Magnesium, 10.4 times more Manganese, 2.5 times more Phosphorus, 24.3 times more Selenium and 2.6 times more Zinc than Red Kidney Beans.
• Both Wheat Bran and Red Kidney Beans contain similar levels of Calcium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Wheat Bran have 4 times more Fat, 8.9 times more Omega 6 and 2.8 times more Fiber than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.6 times more Energy, 2.1 times more Omega 3, 5.1 times more Sugars and 1.4 times more Protein than Crude Wheat Bran.
• Both Wheat Bran and Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6