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

Macros Ratio

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

Macro Nutrients

	Raw Spelt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	53% 1533kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	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	245% 318g	78% 102g	130g per day for Men 19-50 years
Sugars	42.7% 31g	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	% 3.8g	NA	g per day for Men 19-50 years
Sucrose	% 2.68g	NA	g per day for Men 19-50 years
Fiber	128% 48.5g	111% 42g	38g per day for Men 19-50 years
Protein	118% 66g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Raw 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	138% 1.65mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	157% 47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51% 204μg	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	24% 3.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	12.2% 122mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	258% 2.3mg	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	252% 20mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	588% 13.5mg	62.7% 1.44mg	2.3mg per day for Men 19-50 years
Molybdenum	926% 417μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	260% 1819mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	1.35% 50g	8.2% 304g	3700g per day for Men 19-50 years

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

• Uncooked Spelt has 2.8 times more Vitamin B1, 1.8 times more Vitamin B2, 12.7 times more Vitamin B3, 4.9 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.6 times more Vitamin B9 and more Vitamin C than Uncooked Spelt.
• Both Uncooked Spelt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

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

• Uncooked Spelt has 1.8 times more Copper, 1.5 times more Iron, 2.8 times more Magnesium, 9.4 times more Manganese, 2.9 times more Phosphorus, 9.8 times more Selenium and 3.8 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.4 times more Calcium and 6.1 times more Water than Uncooked Spelt.
• Both Uncooked Spelt and Boiled California Red Kidney Beans have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Uncooked Spelt has 2.7 times more Energy, 27 times more Fat, 29 times more Saturated Fat, 2 times more Omega 3, 59.7 times more Omega 6, 3.1 times more Carbohydrate and 1.6 times more Protein than Boiled California Red Kidney Beans.
• Both Uncooked Spelt and Boiled California Red Kidney Beans have similar amounts of Fiber per 1 lb.
• Both Uncooked Spelt as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.