Comparing Nutrients in 14 ounces California Red Kidney Beans VS Raw Kamut

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Raw Kamut	16%	5%	79%

Macro Nutrients

	California Red Kidney Beans	Raw Kamut	Recommended Dietary Allowance
Energy	45% 1310kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	8.7% 8.45g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	13.4% 2.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	215% 280g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	0.6% 0.44g	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	% 2.46g	g per day for Men 19-50 years
Sucrose	NA	% 2.2g	g per day for Men 19-50 years
Fiber	260% 99g	116% 44g	38g per day for Men 19-50 years
Protein	173% 97g	103% 57.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Raw Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	187% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	158% 25.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	75.3% 3.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	79% 1.03mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Raw Kamut	Recommended Dietary Allowance
Calcium	77.4% 774mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	223% 2mg	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	187% 15mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	472% 11mg	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	206% 1445mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	588% 323μg	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	133% 14.6mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Raw Kamut per 14 oz

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

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Raw Kamut:

• 14 ounces of California Red Kidney Beans have 1.5 times more Vitamin B6 and more Vitamin C than Raw Kamut.
• While 14 oz of Uncooked Khorasan Wheat contain 3.1 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Raw Kamut provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 14 ounces.
• 14 ounces of Raw Kamut have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Raw Kamut:

• 14 ounces of California Red Kidney Beans have 8.9 times more Calcium, 2.2 times more Copper, 2.5 times more Iron, 1.2 times more Magnesium and 3.7 times more Potassium than Raw Kamut.
• While 14 oz of Uncooked Khorasan Wheat contain 2.7 times more Manganese, 25.5 times more Selenium and 1.4 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Raw Kamut contain similar levels of Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.8 times more Omega 3, 2.2 times more Fiber and 1.7 times more Protein than Raw Kamut.
• While 14 oz of Uncooked Khorasan Wheat contain 8.5 times more Fat and 10.6 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Raw Kamut offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6