Comparing Nutrients in 300 calories Cooked Kamut VS Boiled Kidney Beans

Weight per 300 calories

• Cooked Kamut: 227g
• Boiled Kidney Beans: 236g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Cooked Kamut or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Kamut	16%	5%	79%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Cooked Kamut	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	NA	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.7g	41.4% 54g	130g per day for Men 19-50 years
Sugars	9.62% 6.98g	1.04% 0.76g	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	25.7% 9.77g	39.8% 15g	38g per day for Men 19-50 years
Protein	23% 13g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Kamut	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.24% 0.068mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.24mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	22% 0.28mg	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	6.25% 25μg	76.8% 307μg	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	NA	3.15% 2.83mg	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	3.64% 0.55mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Kamut	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2.05% 20.5mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	52.3% 0.47mg	56.7% 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	50% 4mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	44% 1mg	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	47.7% 334mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	132% 72.5μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	4% 148g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Kamut vs Boiled Kidney Beans:

• Cooked Khorasan Wheat has 3.8 times more Vitamin B3 and 7.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Vitamin B1, 2 times more Vitamin B2, 1.8 times more Vitamin B6 and 12.3 times more Vitamin B9 than Cooked Khorasan Wheat.
• Both Cooked Khorasan Wheat as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Cooked Kamut vs Boiled Kidney Beans:

• Cooked Khorasan Wheat has 2.3 times more Manganese, 27.9 times more Selenium and 1.8 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4 times more Calcium, 1.3 times more Iron and 2.6 times more Potassium than Cooked Khorasan Wheat.
• Both Cooked Khorasan Wheat and Boiled All Types Kidney Beans have similar amounts of Copper, Magnesium, Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Khorasan Wheat has 9.2 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Fiber and 1.6 times more Protein than Cooked Khorasan Wheat.
• Both Cooked Khorasan Wheat and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cooked Khorasan Wheat as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.