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

Macros Ratio

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

Macro Nutrients

	Hard Red Spring Wheat	Red Kidney Beans	Recommended Dietary Allowance
Energy	22.5% 653kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	3.93% 3.8g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.44g	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	104% 135g	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	63.7% 24.2g	79.4% 30g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Hard Red Spring Wheat	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	83.3% 1mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.86mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	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	21.3% 85.3μg	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	13.4% 2mg	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

	Hard Red Spring Wheat	Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	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	89.3% 7.14mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	350% 8.05mg	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	94% 659mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	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	50% 5.5mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.68% 25.3g	0.63% 23.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Hard Red Spring Wheat 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 Hard Red Spring Wheat vs Red Kidney Beans:

• 7 ounces of Hard Red Spring Wheat have 2.7 times more Vitamin B3 and 4.8 times more Vitamin E than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 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.
• Both Hard Red Spring Wheat and Red Kidney Beans provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Hard Red Spring Wheat have insufficient amounts of Vitamin C and Vitamin K
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Hard Red Spring Wheat 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 Hard Red Spring Wheat vs Red Kidney Beans:

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

Comparison of macro-nutrients per 7 ounces:

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