Comparing Nutrients in 14 ounces Raw Spelt VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Raw Spelt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	46.3% 1341kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	9.94% 9.64g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	5.04% 1.6g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 279g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	37.3% 27g	10% 7.34g	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	1.3% 0.95g	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	% 3.33g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.34g	% 7.34g	g per day for Men 19-50 years
Fiber	112% 42.5g	45% 17g	38g per day for Men 19-50 years
Protein	103% 58g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	138% 41.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	44.7% 179μg	35.7% 143μg	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	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21% 3.14mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	10.7% 107mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	59.5% 0.54mg	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	220% 17.6mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	515% 12mg	29% 0.67mg	2.3mg per day for Men 19-50 years
Molybdenum	811% 365μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	227% 1592mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Raw Spelt vs Canned Kidney Beans:

• Uncooked Spelt has 3.1 times more Vitamin B1, 2.2 times more Vitamin B2, 16.6 times more Vitamin B3, 7.8 times more Vitamin B5, 3.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 39.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Vitamin C than Uncooked Spelt.
• Both Uncooked Spelt and Canned All Types Kidney Beans have similar amounts of Vitamin K per 14 oz.
• Both Uncooked Spelt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Raw Spelt vs Canned Kidney Beans:

• Uncooked Spelt has 3.8 times more Copper, 3.8 times more Iron, 5 times more Magnesium, 17.8 times more Manganese, 4.5 times more Phosphorus, 1.6 times more Potassium, 13 times more Selenium and 7.1 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Calcium, 37 times more Sodium and 7.1 times more Water than Uncooked Spelt.

Comparison of macro-nutrients per 14 ounces:

• Uncooked Spelt has 4 times more Energy, 4.1 times more Fat, 2.9 times more Saturated Fat, 11.3 times more Omega 6, 4.8 times more Carbohydrate, 3.7 times more Sugars, 2.5 times more Fiber and 2.8 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Omega 3 than Uncooked Spelt.
• Both Uncooked Spelt as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.