Comparing Nutrients in 1 pound Red Kidney Beans VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Red Kidney Beans	Raw Spelt	Recommended Dietary Allowance
Energy	52.7% 1529kcal	53% 1533kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	32% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	245% 318g	130g per day for Men 19-50 years
Sugars	13% 9.53g	42.7% 31g	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	1.5% 1.1g	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	% 3.8g	g per day for Men 19-50 years
Sucrose	NA	% 2.68g	g per day for Men 19-50 years
Fiber	181% 69g	128% 48.5g	38g per day for Men 19-50 years
Protein	182% 102g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Raw Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	194% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	80.3% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	157% 47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	447% 1787μg	51% 204μg	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	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	6.35% 0.95mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Raw Spelt	Recommended Dietary Allowance
Calcium	37.6% 376mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	258% 2.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	252% 20mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	588% 13.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	926% 417μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	263% 1842mg	260% 1819mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	135% 15mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.35% 50g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Red Kidney Beans has 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 Raw Spelt.
• While 1 lb of Uncooked Spelt contains 3.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.8 times more Vitamin E than Raw Red Kidney Beans.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin E
• 1 pound of Raw Spelt have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Uncooked Spelt have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Red Kidney Beans has 3.1 times more Calcium, 1.4 times more Copper, 1.5 times more Iron and 3.5 times more Potassium than Raw Spelt.
• While 1 lb of Uncooked Spelt contains 2.7 times more Manganese and 3.7 times more Selenium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Raw Spelt contain similar levels of Magnesium, Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 5.5 times more Omega 3, 1.4 times more Fiber and 1.5 times more Protein than Raw Spelt.
• While 1 lb of Uncooked Spelt contains 2.3 times more Fat, 5.2 times more Omega 6 and 3.2 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Raw Spelt offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6