Comparing Nutrients in 14 ounces Raw Spelt VS Boiled California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Raw Spelt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	46.3% 1341kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	9.94% 9.64g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	5.04% 1.6g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 279g	68.4% 89g	130g per day for Men 19-50 years
Sugars	37.3% 27g	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	1.3% 0.95g	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	% 3.33g	NA	g per day for Men 19-50 years
Sucrose	% 2.34g	NA	g per day for Men 19-50 years
Fiber	112% 42.5g	97% 37g	38g per day for Men 19-50 years
Protein	103% 58g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Boiled California 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	120% 1.44mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	31.8% 0.41mg	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	73.4% 294μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.7% 107mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	127% 1.15mg	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	148% 12mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	515% 12mg	55% 1.26mg	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	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	7.18% 266g	3700g per day for Men 19-50 years

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

• Uncooked Spelt has 2.8 times more Vitamin B1, 1.8 times more Vitamin B2, 12.7 times more Vitamin B3, 4.9 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.6 times more Vitamin B9 and more Vitamin C than Uncooked Spelt.
• Both Uncooked Spelt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

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

• Uncooked Spelt has 1.8 times more Copper, 1.5 times more Iron, 2.8 times more Magnesium, 9.4 times more Manganese, 2.9 times more Phosphorus, 9.8 times more Selenium and 3.8 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.4 times more Calcium and 6.1 times more Water than Uncooked Spelt.
• Both Uncooked Spelt and Boiled California Red Kidney Beans have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Uncooked Spelt has 2.7 times more Energy, 27 times more Fat, 29 times more Saturated Fat, 2 times more Omega 3, 59.7 times more Omega 6, 3.1 times more Carbohydrate and 1.6 times more Protein than Boiled California Red Kidney Beans.
• Both Uncooked Spelt and Boiled California Red Kidney Beans have similar amounts of Fiber per 14 oz.
• Both Uncooked Spelt as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.