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

Macros Ratio

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

Macro Nutrients

	Cooked Kamut	California Red Kidney Beans	Recommended Dietary Allowance
Energy	18% 524kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.3% 110g	183% 237g	130g per day for Men 19-50 years
Sugars	17% 12g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	45% 17g	260% 99g	38g per day for Men 19-50 years
Protein	40.5% 22.7g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cooked Kamut	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.15mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	121% 1.58mg	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	11% 43.7μg	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	NA	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Kamut	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	485% 4.37mg	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	87.3% 7mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	173% 3.97mg	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	83.3% 583mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	230% 127μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	92% 10mg	11mg per day for Men 19-50 years
Water	7% 259g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 5.6 times more Vitamin B1, 7.3 times more Vitamin B2, 5.7 times more Vitamin B6 and 35.8 times more Vitamin B9 than Cooked Khorasan Wheat.
• Both Cooked Khorasan Wheat and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 14 oz.
• Both Cooked Khorasan Wheat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 in 14 oz.

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

• Cooked Khorasan Wheat has 10 times more Selenium and 5.5 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 21.7 times more Calcium, 5.3 times more Copper, 5.3 times more Iron, 3.3 times more Magnesium, 2.8 times more Phosphorus, 9.1 times more Potassium and 1.4 times more Zinc than Cooked Khorasan Wheat.
• Both Cooked Khorasan Wheat and Raw California Red Kidney Beans have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans contain 2.5 times more Energy, 2.2 times more Carbohydrate, 5.8 times more Fiber and 4.3 times more Protein than Cooked Khorasan Wheat.
• Both Cooked Khorasan Wheat as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.