Comparing Nutrients in 100 grams Canned Kidney Beans VS Cooked Kamut

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Cooked Kamut	16%	5%	79%

Macro Nutrients

	Canned Kidney Beans	Cooked Kamut	Recommended Dietary Allowance
Energy	2.9% 84kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	NA	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	21.2% 27.6g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	4.23% 3.07g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	5.4% 0.07mg	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	9% 36μg	2.75% 11μg	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	1.33% 1.2mg	NA	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	0.13% 0.02mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Cooked Kamut	Recommended Dietary Allowance
Calcium	3.4% 34mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	23% 0.21mg	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	14.6% 1.17mg	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	44.8% 1.03mg	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	13% 90mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	4.82% 164mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	16.7% 1.84mg	11mg per day for Men 19-50 years
Water	2.1% 78g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Cooked Kamut per 100 g

Compare the macro and micronutrient content in 100 g of Canned Kidney Beans versus 100 g of Cooked Kamut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Cooked Kamut:

• 100 grams of Canned Kidney Beans have 1.2 times more Vitamin B1, 1.7 times more Vitamin B2 and 3.3 times more Vitamin B9 than Cooked Kamut.
• While 100 g of Cooked Khorasan Wheat contain 5.6 times more Vitamin B3 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cooked Kamut provide similar amounts of Vitamin B6 per 100 grams.
• Both Canned All Types Kidney Beans as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin B12 and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Canned Kidney Beans vs Cooked Kamut:

• 100 grams of Canned Kidney Beans have 3.8 times more Calcium, 1.4 times more Potassium and 37 times more Sodium than Cooked Kamut.
• While 100 g of Cooked Khorasan Wheat contain 1.5 times more Copper, 1.5 times more Iron, 1.8 times more Magnesium, 6.1 times more Manganese, 1.6 times more Phosphorus, 35.4 times more Selenium and 4 times more Zinc than Canned All Types Kidney Beans.
• 100 grams of Canned Kidney Beans lack sufficient amounts of Selenium
• 100 grams of Cooked Kamut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Cooked Khorasan Wheat contain 1.6 times more Energy, 1.9 times more Carbohydrate and 1.7 times more Sugars than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Cooked Kamut offer comparable quantities of Fiber and Protein per 100 grams.