Comparing Nutrients in 100 grams Red Kidney Beans VS Raw Kamut

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Raw Kamut	16%	5%	79%

Macro Nutrients

	Red Kidney Beans	Raw Kamut	Recommended Dietary Allowance
Energy	11.6% 337kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	3.37% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	11% 7.84g	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	0.15% 0.11g	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	% 0.62g	g per day for Men 19-50 years
Sucrose	NA	% 0.55g	g per day for Men 19-50 years
Fiber	40% 15g	29.2% 11g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Raw Kamut	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	20% 0.26mg	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	99% 394μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	1.4% 0.21mg	4.07% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Raw Kamut	Recommended Dietary Allowance
Calcium	8.3% 83mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	56.2% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	119% 2.74mg	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	58% 406mg	52% 364mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	148% 81.5μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	33.5% 3.68mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Raw Kamut per 100 g

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

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

• 100 grams of Red Kidney Beans have 1.5 times more Vitamin B6, more Vitamin C and 3.1 times more Vitamin K than Raw Kamut.
• While 100 g of Uncooked Khorasan Wheat contain 3 times more Vitamin B3 and 2.9 times more Vitamin E than Raw Red Kidney Beans.
• Both Red Kidney Beans and Raw Kamut provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 100 grams.
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin E
• 100 grams of Raw Kamut have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Uncooked Khorasan Wheat have insufficient amounts of Vitamin A in 100 grams.

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

• 100 grams of Red Kidney Beans have 3.8 times more Calcium, 1.4 times more Copper, 1.8 times more Iron and 3.4 times more Potassium than Raw Kamut.
• While 100 g of Uncooked Khorasan Wheat contain 2.5 times more Manganese, 25.5 times more Selenium and 1.3 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Raw Kamut contain similar levels of Magnesium and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 7.5 times more Omega 3, 1.4 times more Fiber and 1.5 times more Protein than Raw Kamut.
• While 100 g of Uncooked Khorasan Wheat contain 2 times more Fat, 2.5 times more Omega 6 and 3.7 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Raw Kamut offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Red Kidney Beans provide inadequate amounts of Omega 6