Comparing Nutrients in 5 ounces Cooked Kamut VS Boiled Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Cooked Kamut	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	6.45% 187kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	25% 32.3g	130g per day for Men 19-50 years
Sugars	6% 4.35g	0.63% 0.45g	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	16% 6.1g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Kamut	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.27mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	13% 0.17mg	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	3.9% 15.6μg	46% 184μg	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	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	2.27% 0.34mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Kamut	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	38% 0.34mg	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	31% 2.5mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	29.4% 0.68mg	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	29.8% 208mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	6.84% 232mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	82.2% 45.2μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	23.7% 2.6mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.56% 95g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cooked Kamut have 4 times more Vitamin B3 than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.7 times more Vitamin B6 and 11.8 times more Vitamin B9 than Cooked Khorasan Wheat.
• Both Cooked Khorasan Wheat as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin E in five ounces.

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

• 5 ounces of Cooked Kamut have 2.2 times more Manganese, 26.6 times more Selenium and 1.7 times more Zinc than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 3.1 times more Calcium, 1.7 times more Iron and 2.5 times more Potassium than Cooked Khorasan Wheat.
• Both Cooked Kamut and Boiled Red Kidney Beans contain similar levels of Copper, Magnesium and Phosphorus per five ounces.
• 5 ounces of Cooked Kamut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Kamut have 1.2 times more Carbohydrate and 9.6 times more Sugars than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 1.7 times more Fiber and 1.5 times more Protein than Cooked Khorasan Wheat.
• Both Cooked Kamut and Boiled Red Kidney Beans offer comparable quantities of Energy per five ounces.