Comparing Nutrients in 1 kilogram 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	117% 3380kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.06g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	540% 702g	471% 613g	130g per day for Men 19-50 years
Sugars	94% 68.2g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	260% 146g	402% 225g	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	303% 3.64mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	428% 68.4mg	132% 21mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Red Kidney Beans	Recommended Dietary Allowance
Calcium	27% 270mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	568% 5.1mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	324% 1360mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	1297% 30mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	114% 3880mg	400% 13590mg	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	8% 120mg	1500mg per day for Men 19-50 years
Zinc	298% 32.8mg	254% 28mg	11mg per day for Men 19-50 years
Water	2.98% 110g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Raw Spelt has 3.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.8 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 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.
• 1 kilogram of Raw Spelt have insufficient amounts of Vitamin C
• 1 kilogram 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 one kilogram.

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

• 1 kilogram of Raw Spelt has 2.7 times more Manganese and 3.7 times more Selenium than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Spelt has 2.3 times more Fat, 5.2 times more Omega 6 and 3.2 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 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 one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6