Comparing Nutrients in 14 ounces Raw Spelt VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Raw Spelt	Red Kidney Beans	Recommended Dietary Allowance
Energy	46.3% 1341kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	9.94% 9.64g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	5.04% 1.6g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 279g	187% 243g	130g per day for Men 19-50 years
Sugars	37.3% 27g	11.5% 8.33g	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	159% 60.3g	38g per day for Men 19-50 years
Protein	103% 58g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	121% 1.58mg	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	391% 1564μg	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	20% 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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.7% 107mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	515% 12mg	192% 4.4mg	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	230% 1611mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	101% 11mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	1.26% 46.6g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Raw Spelt have 3.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.8 times more Vitamin E than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.7 times more Vitamin B6, 8.8 times more Vitamin B9, more Vitamin C and 1.6 times more Vitamin K than Uncooked Spelt.
• 14 ounces of Raw Spelt have insufficient amounts of Vitamin C
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Uncooked Spelt as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

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

• 14 ounces of Raw Spelt have 2.7 times more Manganese and 3.7 times more Selenium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 3.1 times more Calcium, 1.4 times more Copper, 1.5 times more Iron and 3.5 times more Potassium than Uncooked Spelt.
• Both Raw Spelt and Red Kidney Beans contain similar levels of Magnesium, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raw Spelt have 2.3 times more Fat, 5.2 times more Omega 6 and 3.2 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 5.5 times more Omega 3, 1.4 times more Fiber and 1.5 times more Protein than Uncooked Spelt.
• Both Raw Spelt and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6