Comparing Nutrients in 100 grams Raw Spelt VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Raw Spelt	Red Kidney Beans	Recommended Dietary Allowance
Energy	11.7% 338kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.43g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	47% 61.3g	130g per day for Men 19-50 years
Sugars	9.4% 6.82g	2.9% 2.1g	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	0.33% 0.24g	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	% 0.84g	NA	g per day for Men 19-50 years
Sucrose	% 0.59g	NA	g per day for Men 19-50 years
Fiber	28% 10.7g	40% 15g	38g per day for Men 19-50 years
Protein	26% 14.6g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	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	30.3% 0.36mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.8% 6.84mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	34.7% 10.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45μg	99% 394μg	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	5% 4.5mg	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	5.27% 0.79mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3% 3.6μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.7% 27mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	56.8% 0.51mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	55.5% 4.44mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	48.3% 1.1mg	2.3mg per day for Men 19-50 years
Molybdenum	204% 92μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	57.3% 401mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	30% 3.28mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.32% 11.8g	3700g per day for Men 19-50 years

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

• Uncooked Spelt has 3.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.8 times more Vitamin E than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.7 times more Vitamin B6, 8.8 times more Vitamin B9, more Vitamin C and 1.6 times more Vitamin K than Uncooked Spelt.
• Both Uncooked Spelt as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

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

• Uncooked Spelt has 2.7 times more Manganese and 3.7 times more Selenium than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 3.1 times more Calcium, 1.4 times more Copper, 1.5 times more Iron and 3.5 times more Potassium than Uncooked Spelt.
• Both Uncooked Spelt and Raw Red Kidney Beans have similar amounts of Magnesium, Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Uncooked Spelt has 2.3 times more Fat, 2.6 times more Saturated Fat, 5.2 times more Omega 6 and 3.2 times more Sugars than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 5.5 times more Omega 3, 1.4 times more Fiber and 1.5 times more Protein than Uncooked Spelt.
• Both Uncooked Spelt and Raw Red Kidney Beans have similar amounts of Energy and Carbohydrate per 100 g.
• Both Uncooked Spelt as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.