Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Cooked Spelt

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked Spelt	16%	6%	78%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Spelt	Recommended Dietary Allowance
Energy	8.5% 246kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	NA	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	40.4% 52.5g	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	48.6% 18.5g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	32.4% 18g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	12.2% 0.16mg	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	36.7% 147μg	6.45% 25.8μg	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	2.65% 2.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.44% 0.52mg	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

	Boiled California Red Kidney Beans	Cooked Spelt	Recommended Dietary Allowance
Calcium	13% 131mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	47.4% 0.43mg	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	74% 5.9mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	94% 2.17mg	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	39% 272mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cooked Spelt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Cooked Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Cooked Spelt:

• 7 ounces of Boiled California Red Kidney Beans have 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.
• While 7 oz of Cooked Spelt contain 4.8 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Cooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Cooked Spelt:

• 7 ounces of Boiled California Red Kidney Beans have 6.6 times more Calcium, 1.3 times more Copper, 1.8 times more Iron and 2.9 times more Potassium than Cooked Spelt.
• While 7 oz of Cooked Spelt contain 3.4 times more Manganese, 3.3 times more Selenium and 1.5 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Spelt contain similar levels of Magnesium and Phosphorus per seven ounces.
• 7 ounces of Cooked Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 2.4 times more Fiber and 1.7 times more Protein than Cooked Spelt.
• Both Boiled California Red Kidney Beans and Cooked Spelt offer comparable quantities of Energy and Carbohydrate per seven ounces.