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

Macros Ratio

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

Macro Nutrients

	Raw Kamut	California Red Kidney Beans	Recommended Dietary Allowance
Energy	116% 3370kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	6.13% 1.96g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	33.7% 5.73g	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	543% 706g	460% 598g	130g per day for Men 19-50 years
Sugars	108% 78.4g	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	1.5% 1.1g	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	% 6.2g	NA	g per day for Men 19-50 years
Sucrose	% 5.5g	NA	g per day for Men 19-50 years
Fiber	292% 111g	655% 249g	38g per day for Men 19-50 years
Protein	260% 145g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	472% 5.66mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.84mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	398% 63.8mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	190% 9.5mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	305% 3.97mg	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	NA	985% 3940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	40.7% 6.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	22% 220mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	562% 5.06mg	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	471% 37.7mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	1189% 27.4mg	435% 10mg	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	520% 3640mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	1482% 815μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	335% 36.8mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	3% 111g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Kamut VS California Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Raw Kamut has 3.1 times more Vitamin B3 and 1.2 times more Vitamin B5 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 1.5 times more Vitamin B6 and more Vitamin C than Uncooked Khorasan Wheat .
• Both Raw Kamut and California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Raw Kamut have insufficient amounts of Vitamin C
• Both Uncooked Khorasan Wheat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A in one kilogram.

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

• 1 kilogram of Raw Kamut has 2.7 times more Manganese, 25.5 times more Selenium and 1.4 times more Zinc than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 8.9 times more Calcium, 2.2 times more Copper, 2.5 times more Iron and 3.7 times more Potassium than Uncooked Khorasan Wheat .
• Both Raw Kamut and California Red Kidney Beans contain similar levels of Magnesium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Kamut has 8.5 times more Fat and 10.6 times more Omega 6 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 1.8 times more Omega 3, 2.2 times more Fiber and 1.7 times more Protein than Uncooked Khorasan Wheat .
• Both Raw Kamut and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6