Comparing Nutrients in 100 grams California Red Kidney Beans VS Raw Spelt

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Raw Spelt	Recommended Dietary Allowance
Energy	11.4% 330kcal	11.7% 338kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	2.5% 2.43g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	9.4% 6.82g	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	0.33% 0.24g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 0.59g	g per day for Men 19-50 years
Fiber	65.5% 25g	28% 10.7g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Raw Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	42.8% 6.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	34.7% 10.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	99% 394μg	11.3% 45μg	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	5% 4.5mg	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	5.27% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3% 3.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Raw Spelt	Recommended Dietary Allowance
Calcium	19.5% 195mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	56.8% 0.51mg	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	117% 9.35mg	55.5% 4.44mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	130% 3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	204% 92μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	58% 405mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	11.4% 388mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	30% 3.28mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Raw Spelt:

• Raw California Red Kidney Beans have 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 1.7 times more Vitamin B6, 8.8 times more Vitamin B9 and more Vitamin C than Uncooked Spelt.
• While Uncooked Spelt contains 3.3 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Uncooked Spelt have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for California Red Kidney Beans vs Raw Spelt:

• Raw California Red Kidney Beans have 7.2 times more Calcium, 2.2 times more Copper, 2.1 times more Iron and 3.8 times more Potassium than Uncooked Spelt.
• While Uncooked Spelt contains 3 times more Manganese, 3.7 times more Selenium and 1.3 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Uncooked Spelt have similar amounts of Magnesium and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 1.3 times more Omega 3, 2.3 times more Fiber and 1.7 times more Protein than Uncooked Spelt.
• While Uncooked Spelt contains 9.7 times more Fat, 11.3 times more Saturated Fat and 22.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Uncooked Spelt have similar amounts of Energy and Carbohydrate per 100 g.
• Both Raw California Red Kidney Beans as well as Uncooked Spelt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.