Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Raw Spelt

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Raw Spelt	Recommended Dietary Allowance
Energy	29% 840kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	25% 24.3g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	12.7% 4.06g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	70% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	540% 702g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	94% 68.2g	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	0% 0g	3.3% 2.4g	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	% 0g	% 8.4g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 5.9g	g per day for Men 19-50 years
Fiber	113% 43g	282% 107g	38g per day for Men 19-50 years
Protein	93% 52.2g	260% 146g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Raw Spelt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	428% 68.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	347% 104μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	90% 360μg	113% 450μg	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	13.3% 12mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	52.7% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Raw Spelt	Recommended Dietary Allowance
Calcium	34% 340mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	568% 5.1mg	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	146% 11.7mg	555% 44.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	324% 1360mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	1297% 30mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	2042% 919μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	129% 900mg	573% 4010mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	114% 3880mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	21% 780g	2.98% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Raw Spelt:

• Canned All Types Kidney Beans have more Vitamin C than Uncooked Spelt.
• While Uncooked Spelt contains 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 and 39.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Uncooked Spelt have similar amounts of Vitamin B9 and Vitamin K per 1 kg.
• Both Canned All Types Kidney Beans as well as Uncooked Spelt have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Raw Spelt:

• Canned All Types Kidney Beans have 1.3 times more Calcium, 37 times more Sodium and 7.1 times more Water than Uncooked Spelt.
• While Uncooked Spelt contains 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.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 1.3 times more Omega 3 than Uncooked Spelt.
• While Uncooked Spelt contains 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.
• Both Canned All Types Kidney Beans as well as Uncooked Spelt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.