Comparing Nutrients in 5 ounces Raw Spelt VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Raw Spelt	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	16.5% 479kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.44g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	9.95% 1.7g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.5% 99g	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	13.3% 9.67g	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	0.47% 0.34g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.84g	NA	g per day for Men 19-50 years
Fiber	40% 15g	93% 35.3g	38g per day for Men 19-50 years
Protein	37% 20.7g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Royal 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	43% 0.52mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.6% 9.7mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	49% 14.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.8μg	139% 557μg	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	7.1% 6.38mg	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	7.47% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.25% 5.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	157% 1.4mg	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	78.7% 6.3mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	68.3% 1.57mg	2.3mg per day for Men 19-50 years
Molybdenum	289% 130μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	81.2% 568mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	16% 550mg	56% 1908mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.65mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Royal Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Raw Spelt vs Royal Red Kidney Beans:

• 5 ounces of Raw Spelt have 3.2 times more Vitamin B3 and 1.4 times more Vitamin B5 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 2.1 times more Vitamin B2, 1.7 times more Vitamin B6, 8.7 times more Vitamin B9 and more Vitamin C than Uncooked Spelt.
• Both Raw Spelt and Royal Red Kidney Beans provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Raw Spelt have insufficient amounts of Vitamin C
• Both Uncooked Spelt as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Raw Spelt vs Royal Red Kidney Beans:

• 5 ounces of Raw Spelt have 2.7 times more Manganese, 3.7 times more Selenium and 1.2 times more Zinc than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 4.9 times more Calcium, 2 times more Copper, 2 times more Iron and 3.5 times more Potassium than Uncooked Spelt.
• Both Raw Spelt and Royal Red Kidney Beans contain similar levels of Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Spelt have 5.4 times more Fat, 12.3 times more Omega 6 and 1.2 times more Carbohydrate than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 2.3 times more Omega 3, 2.3 times more Fiber and 1.7 times more Protein than Uncooked Spelt.
• Both Raw Spelt and Royal Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6