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Comparing Nutrients in 100 grams Raw SpeltVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Raw Spelt
16%
6%
78%
Boiled Kidney Beans
27%
3%
70%
100 g ▼

Macro Nutrients

11.7%338kcal
Energy
4.38%127kcal
338 kcalvs127 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.5%2.43g
Fat
0.52%0.5g
2.43 gvs0.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.27%0.41g
Saturated Fat
0.23%0.073g
0.41 gvs0.073 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.06%0.065g
Omega 3
10.6%0.17g
0.065 gvs0.17 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7%1.2g
Omega 6
0.64%0.11g
1.2 gvs0.11 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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54%70g
Carbohydrate
17.5%23g
70 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.4%6.82g
Sugars
0.44%0.32g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.82 gvs0.32 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.33%0.24g
Fructose
NA
≤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]
0.24 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.84g
Glucose
NA
0.84 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.59g
Sucrose
NA
0.59 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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28%10.7g
Fiber
17%6.4g
10.7 gvs6.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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26%14.6g
Protein
15.5%8.67g
14.6 gvs8.67 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30.3%0.36mg
Vitamin B1
13.3%0.16mg
Thiamine
0.36 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.7%0.11mg
Vitamin B2
4.46%0.058mg
Riboflavin
0.11 mgvs0.058 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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42.8%6.84mg
Vitamin B3
3.6%0.58mg
Niacin, nicotinic acid, niacinamide
6.84 mgvs0.58 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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21.4%1.07mg
Vitamin B5
4.4%0.22mg
Pantothenic acid
1.07 mgvs0.22 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17.7%0.23mg
Vitamin B6
9.23%0.12mg
Pyridoxine
0.23 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34.7%10.4μg
Vitamin B7
NA
Biotin
10.4 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11.3%45μg
Vitamin B9
32.5%130μg
Folates and Folic Acid
45 μgvs130 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
1.33%1.2mg
Ascorbic acid
0 mgvs1.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
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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5.27%0.79mg
Vitamin E
0.2%0.03mg
Tocopherols and Tocotrienols
0.79 mgvs0.03 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3%3.6μg
Vitamin K
7%8.4μg
Phytomenadione or phylloquinone
3.6 μgvs8.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.7%27mg
Calcium
3.5%35mg
27 mgvs35 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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56.8%0.51mg
Copper
24%0.22mg
0.51 mgvs0.22 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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55.5%4.44mg
Iron
27.8%2.22mg
4.44 mgvs2.22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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32.4%136mg
Magnesium
10%42mg
136 mgvs42 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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130%3mg
Manganese
18.7%0.43mg
3 mgvs0.43 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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204%92μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
92 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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57.3%401mg
Phosphorus
19.7%138mg
401 mgvs138 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.4%388mg
Potassium
12%405mg
388 mgvs405 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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21.3%11.7μg
Selenium
2%1.1μg
11.7 μgvs1.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.53%8mg
Sodium
0.067%1mg
8 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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30%3.28mg
Zinc
9.1%1mg
3.28 mgvs1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.3%11g
Water
1.8%67g
11 gvs67 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Raw Spelt vs Boiled Kidney Beans:
Comparing minerals per 100 grams for Raw Spelt vs Boiled Kidney Beans:
Comparison of macro-nutrients per 100 grams:



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