Comparing Nutrients in 5 ounces 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	6.2% 180kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	NA	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	24.4% 31.8g	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	14.5% 5.53g	34.7% 13g	38g per day for Men 19-50 years
Protein	14% 7.8g	23% 13g	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	12% 0.15mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.8% 3.64mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	11.3% 0.15mg	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	4.6% 18.4μg	26.2% 105μg	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	1.9% 1.7mg	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	2.46% 0.37mg	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	1.4% 14mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	45.5% 0.41mg	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	29.6% 2.37mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	67.2% 1.55mg	19.6% 0.45mg	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	30.4% 213mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Spelt VS Boiled California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Spelt versus 5 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Spelt vs Boiled California Red Kidney Beans:

• 5 ounces of Cooked Spelt have 4.8 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 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 five ounces.

Comparing minerals per 5 ounces for Cooked Spelt vs Boiled California Red Kidney Beans:

• 5 ounces of Cooked Spelt have 3.4 times more Manganese, 3.3 times more Selenium and 1.5 times more Zinc than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 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 five ounces.
• 5 ounces of Cooked Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled California Red Kidney Beans contain 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 five ounces.