Comparing Nutrients in 100 grams Soft Red Winter Wheat VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Soft Red Winter Wheat	12%	4%	84%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Soft Red Winter Wheat	Red Kidney Beans	Recommended Dietary Allowance
Energy	11.4% 331kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	1.75% 0.028g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74.2g	47% 61.3g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	2.9% 2.1g	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	33% 12.5g	40% 15g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Soft Red Winter Wheat	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	30.5% 0.4mg	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	10.3% 41μg	99% 394μg	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	5% 4.5mg	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	6.73% 1mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft Red Winter Wheat	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.7% 27mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	77.7% 0.7mg	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	40% 3.2mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	48.3% 1.1mg	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	70.4% 493mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Soft Red Winter Wheat VS Red Kidney Beans per 100 g

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

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

• 100 grams of Soft Red Winter Wheat have 2.3 times more Vitamin B3 and 4.8 times more Vitamin E than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.5 times more Vitamin B1, 2.2 times more Vitamin B2, 1.5 times more Vitamin B6, 9.6 times more Vitamin B9 and more Vitamin C than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Red Kidney Beans provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Soft Red Winter Wheat have insufficient amounts of Vitamin C
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Soft Red Winter Wheat as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Soft Red Winter Wheat have 4 times more Manganese and 1.2 times more Phosphorus than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 3.1 times more Calcium, 1.6 times more Copper, 2.1 times more Iron and 3.4 times more Potassium than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Red Kidney Beans contain similar levels of Magnesium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Soft Red Winter Wheat have 2.8 times more Omega 6 and 1.2 times more Carbohydrate than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 12.8 times more Omega 3, 5.1 times more Sugars and 2.2 times more Protein than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Red Kidney Beans offer comparable quantities of Energy and Fiber per 100 grams.
• 100 grams of Soft Red Winter Wheat provide inadequate amounts of Omega 3
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6