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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Raw Kamut	Recommended Dietary Allowance
Energy	51.6% 1497kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	9.96% 9.66g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2.78% 0.89g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	15.3% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	246% 320g	130g per day for Men 19-50 years
Sugars	NA	49% 35.6g	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	0.69% 0.5g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	297% 113g	132% 50.3g	38g per day for Men 19-50 years
Protein	197% 111g	118% 66g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Raw Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	214% 2.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	64.2% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	90% 1.17mg	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	447% 1787μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.7% 20.4mg	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	NA	18.4% 2.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Raw Kamut	Recommended Dietary Allowance
Calcium	88.5% 885mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	255% 2.3mg	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	530% 42.4mg	214% 17mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	539% 12.4mg	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	262% 1837mg	236% 1651mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	672% 370μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	152% 16.7mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.36% 50.2g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 pound of California Red Kidney Beans has 8.9 times more Calcium, 2.2 times more Copper, 2.5 times more Iron, 1.2 times more Magnesium and 3.7 times more Potassium than Raw Kamut.
• While 1 lb of Uncooked Khorasan Wheat contains 2.7 times more Manganese, 25.5 times more Selenium and 1.4 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Raw Kamut contain similar levels of Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

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