Comparing Nutrients in 7 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	23% 671kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.82g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	89% 116g	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	130% 49.4g	38g per day for Men 19-50 years
Protein	51.6% 29g	89.8% 50.3g	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	60% 0.72mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	60.4% 0.79mg	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	195% 780μg	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	9.92% 8.93mg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	220% 2mg	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	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	96% 2.2mg	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	115% 806mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.64% 23.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Royal Red Kidney Beans per 7 oz

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

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

• 7 ounces of Raw Spelt have 3.2 times more Vitamin B3 and 1.4 times more Vitamin B5 than Royal Red Kidney Beans.
• While 7 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 seven ounces.
• 7 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 seven ounces.

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

• 7 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 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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 seven ounces.
• 7 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6