Comparing Nutrients in 100 grams Canned Kidney Beans VS Soft White Wheat

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Canned Kidney Beans	Soft White Wheat	Recommended Dietary Allowance
Energy	2.9% 84kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	4.7% 0.8g	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	58% 75.4g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	0.57% 0.41g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Soft White 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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	8.23% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	29.8% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	29% 0.38mg	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	10.3% 41μg	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	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Soft White Wheat	Recommended Dietary Allowance
Calcium	3.4% 34mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	47.3% 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	14.6% 1.17mg	67% 5.37mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	148% 3.4mg	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	57.4% 402mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	12.8% 435mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	NA	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	31.5% 3.46mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.28% 10.4g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have more Vitamin C and 2.2 times more Vitamin K than Soft White Wheat.
• While Soft White Wheat contains 3.5 times more Vitamin B1, 2.1 times more Vitamin B2, 11.6 times more Vitamin B3, 6.2 times more Vitamin B5, 5.1 times more Vitamin B6 and 50.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Soft White Wheat have similar amounts of Vitamin B9 per 100 g.
• Both Canned All Types Kidney Beans as well as Soft White Wheat have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Canned All Types Kidney Beans have 148 times more Sodium and 7.5 times more Water than Soft White Wheat.
• While Soft White Wheat contains 3.2 times more Copper, 4.6 times more Iron, 3.3 times more Magnesium, 20.3 times more Manganese, 4.5 times more Phosphorus, 1.8 times more Potassium and 7.5 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Soft White Wheat have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned All Types Kidney Beans have 2.3 times more Omega 3 and 4.5 times more Sugars than Soft White Wheat.
• While Soft White Wheat contains 4 times more Energy, 3.3 times more Fat, 2.6 times more Saturated Fat, 7.5 times more Omega 6, 5.2 times more Carbohydrate, 3 times more Fiber and 2 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Soft White Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.