Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Cooked Kamut

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Cooked Kamut	16%	5%	79%

Macro Nutrients

	Boiled Red Kidney Beans	Cooked Kamut	Recommended Dietary Allowance
Energy	43.8% 1270kcal	45.5% 1320kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	8.56% 8.3g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	NA	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	212% 276g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	42.3% 30.7g	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	195% 74g	113% 43g	38g per day for Men 19-50 years
Protein	155% 86.7g	102% 57g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	54% 0.7mg	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	325% 1300μg	27.5% 110μg	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	NA	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	2% 0.3mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Cooked Kamut	Recommended Dietary Allowance
Calcium	28% 280mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	230% 2.07mg	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	368% 29.4mg	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	448% 10.3mg	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	203% 1420mg	210% 1470mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	580% 319μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	18% 669g	17.6% 652g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Cooked Kamut per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Red Kidney Beans versus 1 kg of Cooked Kamut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Red Kidney Beans vs Cooked Kamut:

• 1 kilogram of Boiled Red Kidney Beans has 1.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.7 times more Vitamin B6 and 11.8 times more Vitamin B9 than Cooked Kamut.
• While 1 kg of Cooked Khorasan Wheat contains 4 times more Vitamin B3 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin B12 and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Red Kidney Beans vs Cooked Kamut:

• 1 kilogram of Boiled Red Kidney Beans has 3.1 times more Calcium, 1.7 times more Iron and 2.5 times more Potassium than Cooked Kamut.
• While 1 kg of Cooked Khorasan Wheat contains 2.2 times more Manganese, 26.6 times more Selenium and 1.7 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cooked Kamut contain similar levels of Copper, Magnesium and Phosphorus per one kilogram.
• 1 kilogram of Cooked Kamut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 1.7 times more Fiber and 1.5 times more Protein than Cooked Kamut.
• While 1 kg of Cooked Khorasan Wheat contains 9.6 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Cooked Kamut offer comparable quantities of Energy and Carbohydrate per one kilogram.