Comparing Nutrients in 14 ounces Curry Powder VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Curry Powder	14%	31%	55%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Curry Powder	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	44.5% 1290kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	57.3% 55.6g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.54g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	66.5% 1.06g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 222g	69.6% 90g	130g per day for Men 19-50 years
Sugars	15% 11g	1.75% 1.27g	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	4.32% 3.14g	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	% 2.46g	NA	g per day for Men 19-50 years
Fiber	556% 211g	67% 25.4g	38g per day for Men 19-50 years
Protein	101% 56.7g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Curry Powder	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.2% 0.7mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	36.6% 0.48mg	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	55.6% 222μg	129% 516μg	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	3.1% 2.78mg	5.3% 4.76mg	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	668% 100mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	330% 396μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Curry Powder	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	208% 2084mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	529% 4.76mg	95% 0.86mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	948% 76mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	241% 1012mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	1432% 33mg	74.2% 1.7mg	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	208% 1457mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	137% 4644mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	291% 160μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	13.8% 206mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	170% 18.7mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.94% 35g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Curry Powder vs Boiled Kidney Beans:

• Curry Powder Spice has 3.4 times more Vitamin B2, 5.6 times more Vitamin B3, 4.9 times more Vitamin B5, 841.3 times more Vitamin E and 11.9 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Vitamin B9 and 1.7 times more Vitamin C than Curry Powder Spice.
• Both Curry Powder Spice and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
• Both Curry Powder Spice as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Curry Powder vs Boiled Kidney Beans:

• Curry Powder Spice has 15 times more Calcium, 5.6 times more Copper, 8.6 times more Iron, 6.1 times more Magnesium, 19.3 times more Manganese, 2.7 times more Phosphorus, 2.9 times more Potassium, 36.6 times more Selenium, 52 times more Sodium and 4.7 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.6 times more Water than Curry Powder Spice.

Comparison of macro-nutrients per 14 ounces:

• Curry Powder Spice has 2.6 times more Energy, 28 times more Fat, 22.6 times more Saturated Fat, 1.6 times more Omega 3, 25.8 times more Omega 6, 2.4 times more Carbohydrate, 8.6 times more Sugars, 8.3 times more Fiber and 1.6 times more Protein than Boiled All Types Kidney Beans.
• Both Curry Powder Spice as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.