Comparing Nutrients in 14 ounces Ground Nutmeg VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Ground Nutmeg	4%	60%	36%
Navy Beans	26%	4%	70%

Macro Nutrients

	Ground Nutmeg	Navy Beans	Recommended Dietary Allowance
Energy	72% 2084kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	149% 144g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	322% 103g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0% 0g	133% 2.14g	1.6g per day for Men 19-50 years
Omega 6	8.17% 1.4g	7.82% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	150% 196g	185% 241g	130g per day for Men 19-50 years
Sugars	16.4% 12g	21.2% 15.4g	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	NA	0% 0g	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	NA	% 0.83g	g per day for Men 19-50 years
Sucrose	NA	% 13.2g	g per day for Men 19-50 years
Fiber	217% 82.6g	160% 60.7g	38g per day for Men 19-50 years
Protein	41.4% 23g	158% 88.6g	56g per day for Men 19-50 years

Vitamins

	Ground Nutmeg	Navy Beans	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	256% 3.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	54.3% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	131% 1.7mg	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	75.4% 302μg	361% 1445μg	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	13.2% 12mg	NA	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	0% 0mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Nutmeg	Navy Beans	Recommended Dietary Allowance
Calcium	73% 730mg	58.3% 583mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	368% 3.3mg	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	151% 12mg	272% 21.8mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	165% 695mg	420mg per day for Men 19-50 years
Manganese	500% 11.5mg	245% 5.63mg	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	121% 845mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	41% 1389mg	138% 4703mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	79.4% 43.7μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	77.6% 8.53mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	0.67% 24.7g	1.3% 48g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Nutmeg VS Navy Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Ground Nutmeg vs Navy Beans:

• 14 oz of Raw Navy Beans contain 2.2 times more Vitamin B1, 2.9 times more Vitamin B2, 1.7 times more Vitamin B3, 2.7 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin K than Ground Nutmeg Spices.
• 14 ounces of Ground Nutmeg have insufficient amounts of Vitamin K
• Both Ground Nutmeg Spices as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Ground Nutmeg vs Navy Beans:

• 14 ounces of Ground Nutmeg have 1.3 times more Calcium, 1.2 times more Copper and 2 times more Manganese than Navy Beans.
• While 14 oz of Raw Navy Beans contain 1.8 times more Iron, 1.9 times more Phosphorus, 3.4 times more Potassium, 6.9 times more Selenium and 1.7 times more Zinc than Ground Nutmeg Spices.
• Both Ground Nutmeg and Navy Beans contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Ground Nutmeg have 1.6 times more Energy, 24.2 times more Fat, 152.6 times more Saturated Fat and 1.4 times more Fiber than Navy Beans.
• While 14 oz of Raw Navy Beans contain more Omega 3, 1.3 times more Sugars and 3.8 times more Protein than Ground Nutmeg Spices.
• Both Ground Nutmeg and Navy Beans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Ground Nutmeg provide inadequate amounts of Omega 3
• 14 ounces of Navy Beans provide inadequate amounts of Omega 6