Comparing Nutrients in 7 ounces Wheat Sprouts VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Wheat Sprouts	14%	5%	81%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Wheat Sprouts	Canned Kidney Beans	Recommended Dietary Allowance
Energy	13.5% 393kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.52g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.05g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.4g	22% 28.8g	130g per day for Men 19-50 years
Sugars	NA	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	26.5% 15g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Wheat Sprouts	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.2% 0.45mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.13mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.6% 1.88mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	11.3% 0.15mg	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	18% 71.4μg	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	5.73% 5.16mg	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	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Sprouts	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	29.8% 0.27mg	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	53% 4.25mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	160% 3.7mg	14.5% 0.33mg	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	56.7% 397mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	153% 84.3μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.27mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	2.56% 95g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Wheat Sprouts vs Canned Kidney Beans:

• Sprouted Wheat has 1.9 times more Vitamin B1, 3 times more Vitamin B2, 7.5 times more Vitamin B3, 6.9 times more Vitamin B5, 3.6 times more Vitamin B6 and 2.2 times more Vitamin C than Canned All Types Kidney Beans.
• Both Sprouted Wheat and Canned All Types Kidney Beans have similar amounts of Vitamin B9 per 7 oz.
• Both Sprouted Wheat as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Wheat Sprouts vs Canned Kidney Beans:

• Sprouted Wheat has 1.9 times more Copper, 1.8 times more Iron, 3 times more Magnesium, 11.1 times more Manganese, 2.2 times more Phosphorus, 47.2 times more Selenium and 3.6 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Potassium, 18.5 times more Sodium and 1.6 times more Water than Sprouted Wheat.
• Both Sprouted Wheat and Canned All Types Kidney Beans have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Sprouted Wheat has 2.4 times more Energy, 2.1 times more Fat, 5 times more Omega 6, 2.9 times more Carbohydrate and 1.4 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.2 times more Omega 3 and 3.9 times more Fiber than Sprouted Wheat.
• Both Sprouted Wheat as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.