Comparing Nutrients in 100 grams Wheat Germ VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Wheat Germ	Boiled Navy Beans	Recommended Dietary Allowance
Energy	12.4% 360kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.72g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	0.31% 0.098g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	31% 5.3g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	0.51% 0.37g	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	% 0.37g	g per day for Men 19-50 years
Fiber	34.7% 13g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	41.3% 23g	14.7% 8.23g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	Boiled Navy Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	157% 1.9mg	19.8% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	5.08% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.26mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	10.6% 0.14mg	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	70.3% 281μg	35% 140μg	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	1% 0.9mg	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	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	3.9% 39mg	6.9% 69mg	1000mg per day for Men 19-50 years
Copper	88.4% 0.8mg	23.3% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	78.3% 6.26mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	57% 239mg	12.6% 53mg	420mg per day for Men 19-50 years
Manganese	578% 13.3mg	23% 0.53mg	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	120% 842mg	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	26.2% 892mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	144% 79.2μg	5.27% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	9.36% 1.03mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.72% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Germ VS Boiled Navy Beans per 100 g

Compare the macro and micronutrient content in 100 g of Wheat Germ versus 100 g of Boiled Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Wheat Germ vs Boiled Navy Beans:

• 100 grams of Wheat Germ have 7.9 times more Vitamin B1, 7.6 times more Vitamin B2, 10.5 times more Vitamin B3, 8.5 times more Vitamin B5, 9.4 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled Navy Beans.
• Both Crude Wheat Germ as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Wheat Germ vs Boiled Navy Beans:

• 100 grams of Wheat Germ have 3.8 times more Copper, 2.7 times more Iron, 4.5 times more Magnesium, 25.2 times more Manganese, 5.8 times more Phosphorus, 2.3 times more Potassium, 27.3 times more Selenium and 11.9 times more Zinc than Boiled Navy Beans.
• While 100 g of Boiled Navy Beans contain 1.8 times more Calcium than Crude Wheat Germ.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Wheat Germ have 2.6 times more Energy, 15.7 times more Fat, 17 times more Saturated Fat, 4.1 times more Omega 3, 38.9 times more Omega 6, 2 times more Carbohydrate, 1.3 times more Fiber and 2.8 times more Protein than Boiled Navy Beans.
• 100 grams of Boiled Navy Beans provide inadequate amounts of Omega 6