Comparing Nutrients in 7 ounces Soft White Wheat VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Soft White Wheat	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	23.3% 675kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	9.34% 1.6g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	35% 45.2g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	0.88% 0.64g	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	66.3% 25.2g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	38% 21.2g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Soft White Wheat	Boiled 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	68% 0.81mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.46mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	18.3% 0.24mg	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	20.3% 81.4μg	64.5% 258μg	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	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	13.4% 2mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White Wheat	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	47.6% 0.43mg	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	133% 10.7mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	37% 0.85mg	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	114% 798mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	25.4% 863mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	NA	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	62.4% 6.87mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Soft White Wheat vs Boiled Kidney Beans:

• Soft White Wheat has 2.6 times more Vitamin B1, 1.8 times more Vitamin B2, 8.2 times more Vitamin B3, 3.9 times more Vitamin B5, 3.2 times more Vitamin B6 and 33.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.2 times more Vitamin B9, more Vitamin C and 4.4 times more Vitamin K than Soft White Wheat.
• Both Soft White Wheat as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Soft White Wheat vs Boiled Kidney Beans:

• Soft White Wheat has 2 times more Copper, 2.4 times more Iron, 2.1 times more Magnesium, 7.9 times more Manganese, 2.9 times more Phosphorus and 3.5 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.4 times more Water than Soft White Wheat.
• Both Soft White Wheat and Boiled All Types Kidney Beans have similar amounts of Calcium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Soft White Wheat has 2.7 times more Energy, 4 times more Fat, 5 times more Saturated Fat, 7.4 times more Omega 6, 3.3 times more Carbohydrate, 2 times more Fiber and 1.2 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.7 times more Omega 3 than Soft White Wheat.
• Both Soft White Wheat as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.