Comparing Nutrients in 7 ounces Hard white Wheat VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Hard white Wheat	California Red Kidney Beans	Recommended Dietary Allowance
Energy	23.4% 679kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	4.34% 0.069g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	8.35% 1.4g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	91% 119g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	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	63.7% 24.2g	130% 49.4g	38g per day for Men 19-50 years
Protein	40% 22.4g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	California 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	64% 0.77mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	19% 75.4μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard white Wheat	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	243% 2.2mg	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	113% 9.05mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	86.3% 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	101% 704mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	25.2% 857mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Hard white Wheat has 2.1 times more Vitamin B3 and 1.2 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Vitamin B1, 2 times more Vitamin B2, 10.4 times more Vitamin B9 and more Vitamin C than Hard white Wheat.
• Both Hard white Wheat and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 7 oz.
• Both Hard white Wheat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Hard white Wheat has 3.8 times more Manganese and 1.3 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.1 times more Calcium, 3 times more Copper, 2.1 times more Iron, 1.7 times more Magnesium and 3.4 times more Potassium than Hard white Wheat.
• Both Hard white Wheat and Raw California Red Kidney Beans have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Hard white Wheat has 6.8 times more Fat, 13.2 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.4 times more Omega 3, 2 times more Fiber and 2.2 times more Protein than Hard white Wheat.
• Both Hard white Wheat and Raw California Red Kidney Beans have similar amounts of Energy per 7 oz.
• Both Hard white Wheat as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.