Comparing Nutrients in 14 ounces Ground Cloves VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Ground Cloves	6%	29%	65%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Ground Cloves	Red Kidney Beans	Recommended Dietary Allowance
Energy	37.5% 1087kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.6g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	145% 2.32g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	62% 10.5g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 260g	187% 243g	130g per day for Men 19-50 years
Sugars	13% 9.45g	11.5% 8.33g	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	5.86% 4.25g	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	% 4.52g	NA	g per day for Men 19-50 years
Sucrose	% 0.079g	NA	g per day for Men 19-50 years
Fiber	354% 135g	159% 60.3g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Ground Cloves	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.4% 2.02mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	121% 1.58mg	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	25% 99μg	391% 1564μg	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	0.88% 0.79mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	233% 35mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	469% 563μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cloves	Red Kidney Beans	Recommended Dietary Allowance
Calcium	251% 2508mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	587% 47mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	245% 1028mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	10376% 239mg	192% 4.4mg	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	59% 413mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	119% 4048mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	73.3% 1099mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	83.7% 9.2mg	101% 11mg	11mg per day for Men 19-50 years
Water	1.06% 39g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Cloves VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Ground Cloves versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Ground Cloves vs Red Kidney Beans:

• 14 ounces of Ground Cloves have 42 times more Vitamin E and 25.3 times more Vitamin K than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 3.8 times more Vitamin B1, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 15.8 times more Vitamin B9 and 22.5 times more Vitamin C than Ground Cloves Spices.
• Both Ground Cloves and Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• 14 ounces of Ground Cloves have insufficient amounts of Vitamin C
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Ground Cloves Spices as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Ground Cloves vs Red Kidney Beans:

• 14 ounces of Ground Cloves have 7.6 times more Calcium, 1.8 times more Iron, 1.9 times more Magnesium, 54.1 times more Manganese, 2.3 times more Selenium and 23.1 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 1.9 times more Copper, 3.9 times more Phosphorus and 1.3 times more Potassium than Ground Cloves Spices.
• Both Ground Cloves and Red Kidney Beans contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Ground Cloves have 12.3 times more Fat, 25.7 times more Saturated Fat, 1.6 times more Omega 3, 11.7 times more Omega 6 and 2.2 times more Fiber than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 3.8 times more Protein than Ground Cloves Spices.
• Both Ground Cloves and Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Sugars per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6