Comparing Nutrients in 500 calories Raw SpeltVS Canned Kidney Beans

Weight per 500 calories

Raw Spelt

148g

Canned Kidney Beans

595g

Raw Spelt has 4 times more energy per 100g than Canned Kidney Beans. It has high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Raw Spelt or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Raw Spelt

16%

78%

Canned Kidney Beans

25%

69%

500 kcal ▼

Macro Nutrients

Raw Speltvs Canned Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.7%3.6g

Fat

3.7%3.57g

3.6 gvs3.57 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.88%0.6g

Saturated Fat

2.62%0.84g

0.6 gvs0.84 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6%0.096g

Omega 3

30.5%0.49g

0.096 gvs0.49 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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10.4%1.76g

Omega 6

3.7%0.63g

1.76 gvs0.63 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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80%104g

Carbohydrate

66.4%86.3g

104 gvs86.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14%10g

Sugars

15%11g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

10 gvs11 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.49%0.36g

Fructose

0%0g

≤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]

0.36 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.24g

Glucose

%0g

1.24 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.87g

Sucrose

%11g

0.87 gvs11 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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41.7%16g

Fiber

67.4%25.6g

16 gvs25.6 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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38.5%21.6g

Protein

55.5%31g

21.6 gvs31 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Raw Speltvs Canned Kidney Beans

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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45%0.54mg

Vitamin B1

57.5%0.69mg

Thiamine

0.54 mgvs0.69 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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13%0.17mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.17 mgvs0.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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63.3%10mg

Vitamin B3

15.3%2.45mg

Niacin, nicotinic acid, niacinamide

10 mgvs2.45 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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31.7%1.6mg

Vitamin B5

16.4%0.82mg

Pantothenic acid

1.6 mgvs0.82 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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26%0.34mg

Vitamin B6

34%0.44mg

Pyridoxine

0.34 mgvs0.44 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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51.3%15.4μg

Vitamin B7

Biotin

15.4 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16.6%66.6μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

66.6 μgvs214 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

7.94%7.14mg

Ascorbic acid

0 mgvs7.14 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.8%1.17mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

1.17 mgvs0.12 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.44%5.33μg

Vitamin K

20.3%24.4μg

Phytomenadione or phylloquinone

5.33 μgvs24.4 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Raw Speltvs Canned Kidney Beans

4%40mg

Calcium

20.2%202mg

40 mgvs202 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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84%0.76mg

Copper

89.3%0.8mg

0.76 mgvs0.8 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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82%6.57mg

Iron

87%6.96mg

6.57 mgvs6.96 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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48%201mg

Magnesium

38.3%161mg

201 mgvs161 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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192%4.4mg

Manganese

43.5%1mg

4.4 mgvs1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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302%136μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

136 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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84.7%593mg

Phosphorus

76.5%536mg

593 mgvs536 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17%574mg

Potassium

41.5%1411mg

574 mgvs1411 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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31.5%17.3μg

Selenium

9.74%5.36μg

17.3 μgvs5.36 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.79%12mg

Sodium

117%1762mg

12 mgvs1762 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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44%4.85mg

Zinc

25%2.74mg

4.85 mgvs2.74 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.44%16.3g

Water

12.6%465g

16.3 gvs465 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Raw Spelt vs Canned Kidney Beans:

Uncooked Spelt has 4.1 times more Vitamin B3, 1.9 times more Vitamin B5 and 9.8 times more Vitamin E than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C and 4.6 times more Vitamin K than Uncooked Spelt.
Both Uncooked Spelt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Raw Spelt vs Canned Kidney Beans:

Uncooked Spelt has 1.3 times more Magnesium, 4.4 times more Manganese, 3.2 times more Selenium and 1.8 times more Zinc than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 5.1 times more Calcium, 2.5 times more Potassium, 148.9 times more Sodium and 28.5 times more Water than Uncooked Spelt.
Both Uncooked Spelt and Canned All Types Kidney Beans have similar amounts of Copper, Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Uncooked Spelt has 2.8 times more Omega 6 and 1.2 times more Carbohydrate than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 5.1 times more Omega 3, 1.6 times more Fiber and 1.4 times more Protein than Uncooked Spelt.
Both Uncooked Spelt and Canned All Types Kidney Beans have similar amounts of Energy and Sugars per 500 kcal.
Both Uncooked Spelt as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Raw SpeltVS Cooked SpeltCanned Kidney BeansVS Cooked SpeltRaw SpeltVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Raw SpeltVS Canned Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Raw Spelt or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: