Comparing Nutrients in 100 grams Canned Kidney Beans VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Canned Kidney Beans	Durum Wheat	Recommended Dietary Allowance
Energy	2.9% 84kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	5.47% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	54.7% 71g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	NA	38g per day for Men 19-50 years
Protein	9.32% 5.2g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Durum Wheat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	32.2% 0.42mg	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	9% 36μg	10.8% 43μg	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	1.33% 1.2mg	0% 0mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Durum Wheat	Recommended Dietary Allowance
Calcium	3.4% 34mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	61.4% 0.55mg	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	14.6% 1.17mg	44% 3.52mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	131% 3mg	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	13% 90mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	163% 89.4μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	38% 4.16mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Durum Wheat:

• Canned All Types Kidney Beans have more Vitamin C than Durum Wheat.
• While Durum Wheat contains 3.6 times more Vitamin B1, 2.4 times more Vitamin B2, 16.4 times more Vitamin B3, 6.8 times more Vitamin B5 and 5.7 times more Vitamin B6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Durum Wheat have similar amounts of Vitamin B9 per 100 g.
• Both Canned All Types Kidney Beans as well as Durum Wheat have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Kidney Beans vs Durum Wheat:

• Canned All Types Kidney Beans have 148 times more Sodium and 7.1 times more Water than Durum Wheat.
• While Durum Wheat contains 4.1 times more Copper, 3 times more Iron, 5.3 times more Magnesium, 17.9 times more Manganese, 5.6 times more Phosphorus, 1.8 times more Potassium, 99.3 times more Selenium and 9 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Durum Wheat have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned All Types Kidney Beans have 1.7 times more Omega 3 than Durum Wheat.
• While Durum Wheat contains 4 times more Energy, 4.1 times more Fat, 3.2 times more Saturated Fat, 8.8 times more Omega 6, 4.9 times more Carbohydrate and 2.6 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.