Comparing Nutrients in 300 calories Raw Spelt VS Canned Red Kidney Beans with Liquids

Weight per 300 calories

• Raw Spelt: 88.8g
• Canned Red Kidney Beans with Liquids: 370g

Raw Spelt has 4.2 times more energy per 100g than Canned Red Kidney Beans with Liquids. It has high energy density when compared to other foods. Canned Red Kidney Beans Solids and Liquids having average energy density.

Discover which food has more nutrients per 300 calories - Raw Spelt or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Raw Spelt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.22% 2.16g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	6.23% 1.06g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.3g	42.3% 55g	130g per day for Men 19-50 years
Sugars	8.35% 6.05g	9.45% 6.85g	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	0.29% 0.21g	0% 0g	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	% 0.75g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.52g	% 6.85g	g per day for Men 19-50 years
Fiber	25% 9.5g	42% 16g	38g per day for Men 19-50 years
Protein	23% 13g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.07mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	9.63% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	22.8% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	30.8% 9.23μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10% 40μg	21.3% 85μg	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	3.3% 2.96mg	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	4.67% 0.7mg	0.49% 0.074mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.66% 3.2μg	12.7% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	2.4% 24mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	60.5% 0.54mg	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	49.3% 3.94mg	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	28.7% 121mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	47% 1.08mg	2.3mg per day for Men 19-50 years
Molybdenum	181% 81.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	51% 356mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	28.3% 963mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	7.4% 4.07μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	63.2% 948mg	1500mg per day for Men 19-50 years
Zinc	26.5% 2.9mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	7.8% 289g	3700g per day for Men 19-50 years

Raw Spelt VS Canned Red Kidney Beans With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Raw Spelt or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 300 calories of Raw Spelt vs Canned Red Kidney Beans with Liquids:

• 300 calories of Raw Spelt have 3.3 times more Vitamin B3 and 2 times more Vitamin B5 than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 2.5 times more Vitamin B2, 1.5 times more Vitamin B6, 2.1 times more Vitamin B9 and 4.8 times more Vitamin K than Uncooked Spelt.
• Both Raw Spelt and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Raw Spelt have insufficient amounts of Vitamin K
• Both Uncooked Spelt as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Raw Spelt vs Canned Red Kidney Beans with Liquids:

• 300 calories of Raw Spelt have 2.5 times more Manganese, 2.5 times more Selenium and 1.3 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 4.5 times more Calcium, 2.8 times more Potassium, 133.5 times more Sodium and 29.5 times more Water than Uncooked Spelt.
• Both Raw Spelt and Canned Red Kidney Beans with Liquids contain similar levels of Copper, Iron, Magnesium and Phosphorus per 300 calories.
• 300 calories of Raw Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Raw Spelt have 3.4 times more Omega 6 than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 3.3 times more Omega 3, 1.7 times more Fiber and 1.5 times more Protein than Uncooked Spelt.
• Both Raw Spelt and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Raw Spelt provide inadequate amounts of Omega 3
• 300 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6