Comparing Nutrients in 100 grams Wheat Germ VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Navy Beans	26%	4%	70%

Macro Nutrients

	Wheat Germ	Navy Beans	Recommended Dietary Allowance
Energy	12.4% 360kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.72g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	33.6% 0.54g	1.6g per day for Men 19-50 years
Omega 6	31% 5.3g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	46.7% 60.8g	130g per day for Men 19-50 years
Sugars	NA	5.35% 3.88g	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	% 0.21g	g per day for Men 19-50 years
Sucrose	NA	% 3.33g	g per day for Men 19-50 years
Fiber	34.7% 13g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	41.3% 23g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	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	64.6% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.26mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	33% 0.43mg	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	91% 364μg	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	NA	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ	Navy Beans	Recommended Dietary Allowance
Calcium	3.9% 39mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	88.4% 0.8mg	93% 0.83mg	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	78.3% 6.26mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	57% 239mg	41.7% 175mg	420mg per day for Men 19-50 years
Manganese	578% 13.3mg	61.7% 1.4mg	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	120% 842mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	26.2% 892mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	144% 79.2μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Germ VS Navy Beans per 100 g

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

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

• 100 grams of Wheat Germ have 2.4 times more Vitamin B1, 3 times more Vitamin B2, 3.1 times more Vitamin B3, 3 times more Vitamin B5 and 3 times more Vitamin B6 than Navy Beans.
• While 100 g of Raw Navy Beans contain 1.3 times more Vitamin B9 than Crude Wheat Germ.
• Both Crude Wheat Germ as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Wheat Germ have 1.4 times more Magnesium, 9.4 times more Manganese, 2.1 times more Phosphorus, 7.2 times more Selenium and 3.4 times more Zinc than Navy Beans.
• While 100 g of Raw Navy Beans contain 3.8 times more Calcium and 1.3 times more Potassium than Crude Wheat Germ.
• Both Wheat Germ and Navy Beans contain similar levels of Copper and Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Wheat Germ have 6.5 times more Fat, 9.8 times more Saturated Fat, 1.3 times more Omega 3 and 15.8 times more Omega 6 than Navy Beans.
• Both Wheat Germ and Navy Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 grams.
• 100 grams of Navy Beans provide inadequate amounts of Omega 6