Comparing Nutrients in 300 calories California Red Kidney Beans VS Cooked Spelt

Weight per 300 calories

• California Red Kidney Beans: 91g
• Cooked Spelt: 236g

California Red Kidney Beans have 2.6 times more energy per 100g than Cooked Spelt. It has high energy density when compared to other foods. Cooked Spelt having average energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Cooked Spelt?

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Cooked Spelt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	2.07% 2g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	NA	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	48% 62.5g	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	59.6% 22.6g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	39.6% 22g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Cooked Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	38% 6.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	14.5% 0.19mg	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	89.5% 358μg	7.68% 30.7μg	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	4.55% 4.1mg	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	4.1% 0.61mg	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

	California Red Kidney Beans	Cooked Spelt	Recommended Dietary Allowance
Calcium	17.7% 177mg	2.36% 23.6mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	56.4% 0.51mg	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	106% 8.5mg	49.3% 3.94mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	112% 2.58mg	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	52.6% 368mg	50.6% 354mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	9.94% 338mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	17% 9.45μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	4.25% 157g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Cooked Spelt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Cooked Spelt?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Cooked Spelt:

• 300 calories of California Red Kidney Beans have 2 times more Vitamin B1, 2.8 times more Vitamin B2, 1.9 times more Vitamin B6 and 11.7 times more Vitamin B9 than Cooked Spelt.
• While 300 kcal of Cooked Spelt contain 3.2 times more Vitamin B3 than Raw California Red Kidney Beans.
• 300 calories of Cooked Spelt have insufficient amounts of Vitamin B2
• Both Raw California Red Kidney Beans as well as Cooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Cooked Spelt:

• 300 calories of California Red Kidney Beans have 7.5 times more Calcium, 2 times more Copper, 2.2 times more Iron, 1.3 times more Magnesium and 4 times more Potassium than Cooked Spelt.
• While 300 kcal of Cooked Spelt contain 2.8 times more Manganese, 3.2 times more Selenium and 1.3 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Cooked Spelt contain similar levels of Phosphorus per 300 calories.
• 300 calories of California Red Kidney Beans lack sufficient amounts of Selenium
• 300 calories of Cooked Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 2.5 times more Fiber and 1.7 times more Protein than Cooked Spelt.
• Both California Red Kidney Beans and Cooked Spelt offer comparable quantities of Energy and Carbohydrate per 300 calories.