Comparing Nutrients in 100 grams California Red Kidney Beans VS Soft White Wheat

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	California Red Kidney Beans	Soft White Wheat	Recommended Dietary Allowance
Energy	11.4% 330kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	46% 59.8g	58% 75.4g	130g per day for Men 19-50 years
Sugars	NA	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	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	65.5% 25g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Soft White Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	8.23% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	29.8% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	99% 394μg	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	5% 4.5mg	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	NA	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Soft White Wheat	Recommended Dietary Allowance
Calcium	19.5% 195mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	117% 9.35mg	67% 5.37mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	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	58% 405mg	57.4% 402mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	12.8% 435mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	31.5% 3.46mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.28% 10.4g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 1.3 times more Vitamin B1, 2 times more Vitamin B2, 9.6 times more Vitamin B9 and more Vitamin C than Soft White Wheat.
• While Soft White Wheat contains 2.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Soft White Wheat have similar amounts of Vitamin B5 and Vitamin B6 per 100 g.
• Both Raw California Red Kidney Beans as well as Soft White Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Raw California Red Kidney Beans have 5.7 times more Calcium, 2.6 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium and 3.4 times more Potassium than Soft White Wheat.
• While Soft White Wheat contains 3.4 times more Manganese and 1.4 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Soft White Wheat have similar amounts of Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 2.3 times more Omega 3, 2 times more Fiber and 2.3 times more Protein than Soft White Wheat.
• While Soft White Wheat contains 8 times more Fat, 10.2 times more Saturated Fat, 14.8 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Soft White Wheat have similar amounts of Energy per 100 g.
• Both Raw California Red Kidney Beans as well as Soft White Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.