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

Macros Ratio

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

Macro Nutrients

	Raw Spelt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	23% 671kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.82g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	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	0.66% 0.48g	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	% 1.67g	NA	g per day for Men 19-50 years
Sucrose	% 1.17g	NA	g per day for Men 19-50 years
Fiber	56% 21.2g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	51.6% 29g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Raw 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	60% 0.72mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	68.8% 20.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.3% 89.3μg	36.7% 147μg	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	2.65% 2.4mg	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	10.5% 1.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	63.7% 0.57mg	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	110% 8.8mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	27.4% 0.63mg	2.3mg per day for Men 19-50 years
Molybdenum	405% 182μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	114% 796mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.59% 22g	3.6% 133g	3700g per day for Men 19-50 years

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

• Uncooked Spelt has 2.8 times more Vitamin B1, 1.8 times more Vitamin B2, 12.7 times more Vitamin B3, 4.9 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.6 times more Vitamin B9 and more Vitamin C than Uncooked Spelt.
• Both Uncooked Spelt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

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

• Uncooked Spelt has 1.8 times more Copper, 1.5 times more Iron, 2.8 times more Magnesium, 9.4 times more Manganese, 2.9 times more Phosphorus, 9.8 times more Selenium and 3.8 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.4 times more Calcium and 6.1 times more Water than Uncooked Spelt.
• Both Uncooked Spelt and Boiled California Red Kidney Beans have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Uncooked Spelt has 2.7 times more Energy, 27 times more Fat, 29 times more Saturated Fat, 2 times more Omega 3, 59.7 times more Omega 6, 3.1 times more Carbohydrate and 1.6 times more Protein than Boiled California Red Kidney Beans.
• Both Uncooked Spelt and Boiled California Red Kidney Beans have similar amounts of Fiber per 7 oz.
• Both Uncooked Spelt as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.