Comparing Nutrients in 7 ounces Raw Kamut VS Boiled Kidney Beans

Macros Ratio

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

Macro Nutrients

	Raw Kamut	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	23% 669kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	4.36% 4.23g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	35% 45.2g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	0.88% 0.64g	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	0.3% 0.22g	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	% 1.23g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	58% 22g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	51.5% 29g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.12mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79% 12.7mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.7% 1.9mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.5% 0.51mg	18.3% 0.24mg	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	NA	64.5% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	8.07% 1.2mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	47.6% 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	94% 7.5mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	236% 5.43mg	37% 0.85mg	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	103% 722mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	294% 162μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	18% 2mg	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 Kamut vs Boiled Kidney Beans:

• Uncooked Khorasan Wheat has 3.5 times more Vitamin B1, 3.2 times more Vitamin B2, 11 times more Vitamin B3, 4.3 times more Vitamin B5, 2.2 times more Vitamin B6 and 20.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C and 4.7 times more Vitamin K than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A in 7 oz.

Comparing minerals per 7 ounces for Raw Kamut vs Boiled Kidney Beans:

• Uncooked Khorasan Wheat has 2.3 times more Copper, 1.7 times more Iron, 3.1 times more Magnesium, 6.4 times more Manganese, 2.6 times more Phosphorus, 74.1 times more Selenium and 3.7 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Calcium and 6 times more Water than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat and Boiled All Types Kidney Beans have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Uncooked Khorasan Wheat has 2.7 times more Energy, 4.3 times more Fat, 5.3 times more Omega 6, 3.1 times more Carbohydrate, 24.5 times more Sugars, 1.7 times more Fiber and 1.7 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.5 times more Omega 3 than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.