Comparing Nutrients in 1 pound Cooked Spelt VS Boiled California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Cooked Spelt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	20% 576kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.86g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	NA	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	78% 102g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	111% 42g	38g per day for Men 19-50 years
Protein	44.5% 25g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Spelt	Boiled 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	39% 0.47mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	36.3% 0.47mg	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	14.7% 59μg	84% 336μg	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	6.05% 5.44mg	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	7.86% 1.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spelt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	146% 1.3mg	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	95% 7.57mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	62.7% 1.44mg	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	97% 680mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	51.5% 5.67mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	8.16% 302g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Spelt VS Boiled California Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Spelt vs Boiled California Red Kidney Beans:

• 1 pound of Cooked Spelt has 4.8 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.3 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B6 and 5.7 times more Vitamin B9 than Cooked Spelt.
• Both Cooked Spelt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Cooked Spelt vs Boiled California Red Kidney Beans:

• 1 pound of Cooked Spelt has 3.4 times more Manganese, 3.3 times more Selenium and 1.5 times more Zinc than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 6.6 times more Calcium, 1.3 times more Copper, 1.8 times more Iron and 2.9 times more Potassium than Cooked Spelt.
• Both Cooked Spelt and Boiled California Red Kidney Beans contain similar levels of Magnesium and Phosphorus per one pound.
• 1 pound of Cooked Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled California Red Kidney Beans contains 2.4 times more Fiber and 1.7 times more Protein than Cooked Spelt.
• Both Cooked Spelt and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one pound.