Comparing Nutrients in 14 ounces California Red Kidney Beans VS Cooked Spelt

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Cooked Spelt	16%	6%	78%

Macro Nutrients

	California Red Kidney Beans	Cooked Spelt	Recommended Dietary Allowance
Energy	45% 1310kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	21% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	80.7% 105g	130g per day for Men 19-50 years
Sugars	NA	NA	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	260% 99g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	173% 97g	39% 22g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	63.8% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	24.4% 0.32mg	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	391% 1564μg	13% 51.6μg	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	20% 18mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Cooked Spelt	Recommended Dietary Allowance
Calcium	77.4% 774mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	95% 0.85mg	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	464% 37mg	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	188% 4.33mg	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	230% 1607mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	7.14% 264g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Cooked Spelt per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Cooked Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Cooked Spelt:

• 14 ounces of California Red Kidney Beans have 5.1 times more Vitamin B1, 7.3 times more Vitamin B2, 5 times more Vitamin B6, 30.3 times more Vitamin B9 and more Vitamin C than Cooked Spelt.
• Both California Red Kidney Beans and Cooked Spelt provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Cooked Spelt have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Cooked Spelt have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Cooked Spelt:

• 14 ounces of California Red Kidney Beans have 19.5 times more Calcium, 5.1 times more Copper, 5.6 times more Iron, 3.3 times more Magnesium, 2.7 times more Phosphorus, 10.4 times more Potassium and 2 times more Zinc than Cooked Spelt.
• Both California Red Kidney Beans and Cooked Spelt contain similar levels of Manganese and Selenium per 14 ounces.
• 14 ounces of Cooked Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 2.6 times more Energy, 2.3 times more Carbohydrate, 6.4 times more Fiber and 4.4 times more Protein than Cooked Spelt.