Comparing Nutrients in 1 kilogram Raw Spelt VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Raw Spelt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	117% 3380kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.06g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	540% 702g	460% 598g	130g per day for Men 19-50 years
Sugars	94% 68.2g	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	3.3% 2.4g	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	% 8.4g	NA	g per day for Men 19-50 years
Sucrose	% 5.9g	NA	g per day for Men 19-50 years
Fiber	282% 107g	655% 249g	38g per day for Men 19-50 years
Protein	260% 146g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	California 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	303% 3.64mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	428% 68.4mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	305% 3.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	347% 104μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	113% 450μg	985% 3940μg	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	50% 45mg	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	52.7% 7.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	27% 270mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	568% 5.1mg	1222% 11mg	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	555% 44.4mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	324% 1360mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	1297% 30mg	435% 10mg	2.3mg per day for Men 19-50 years
Molybdenum	2042% 919μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	573% 4010mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	114% 3880mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	298% 32.8mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	2.98% 110g	3.18% 118g	3700g per day for Men 19-50 years

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

• Uncooked Spelt has 3.3 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 1.7 times more Vitamin B6, 8.8 times more Vitamin B9 and more Vitamin C than Uncooked Spelt.
• Both Uncooked Spelt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

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

• Uncooked Spelt has 3 times more Manganese, 3.7 times more Selenium and 1.3 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.2 times more Calcium, 2.2 times more Copper, 2.1 times more Iron and 3.8 times more Potassium than Uncooked Spelt.
• Both Uncooked Spelt and Raw California Red Kidney Beans have similar amounts of Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Uncooked Spelt has 9.7 times more Fat, 11.3 times more Saturated Fat and 22.1 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Omega 3, 2.3 times more Fiber and 1.7 times more Protein than Uncooked Spelt.
• Both Uncooked Spelt and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Uncooked Spelt as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.