Comparing Nutrients in 14 ounces Raw Spelt VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Raw Spelt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	46.3% 1341kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	9.94% 9.64g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	5.04% 1.6g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 279g	45.3% 59g	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 Red Kidney Beans with Liquids	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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	24.4% 0.32mg	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	23% 91μg	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	3.53% 3.18mg	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 Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	10.7% 107mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	65% 0.58mg	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	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	515% 12mg	50.2% 1.15mg	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	60% 421mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	67.7% 1016mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	8.36% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Canned Red Kidney Beans with Liquids per 14 oz

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

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

• 14 ounces of Raw Spelt have 3.4 times more Vitamin B1, 1.7 times more Vitamin B2, 13.9 times more Vitamin B3, 8.2 times more Vitamin B5, 2.9 times more Vitamin B6, 2 times more Vitamin B9 and 39.5 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• Both Raw Spelt and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Uncooked Spelt as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

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

• 14 ounces of Raw Spelt have 3.5 times more Copper, 3.6 times more Iron, 4.5 times more Magnesium, 10.3 times more Manganese, 3.8 times more Phosphorus, 1.5 times more Potassium, 10.6 times more Selenium and 5.3 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 32 times more Sodium and 7.1 times more Water than Uncooked Spelt.
• Both Raw Spelt and Canned Red Kidney Beans with Liquids contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raw Spelt have 4.2 times more Energy, 6.8 times more Fat, 1.3 times more Omega 3, 14.4 times more Omega 6, 4.7 times more Carbohydrate, 3.7 times more Sugars, 2.5 times more Fiber and 2.8 times more Protein than Canned Red Kidney Beans with Liquids.
• 14 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6