Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Ground Cinnamon

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Ground Cinnamon	5%	3%	92%

Macro Nutrients

	Boiled Kidney Beans	Ground Cinnamon	Recommended Dietary Allowance
Energy	43.8% 1270kcal	85% 2470kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	12.8% 12.4g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	10.8% 3.45g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	620% 806g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	30% 21.7g	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	15.3% 11g	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	% 10.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	168% 64g	1397% 531g	38g per day for Men 19-50 years
Protein	155% 86.7g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Ground Cinnamon	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	83.3% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	71.6% 3.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	122% 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	325% 1300μg	15% 60μg	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	13.3% 12mg	42.2% 38mg	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	2% 0.3mg	155% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Ground Cinnamon	Recommended Dietary Allowance
Calcium	35% 350mg	1002% 10020mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	377% 3.4mg	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	278% 22mg	1040% 83.2mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	7594% 175mg	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	197% 1380mg	91% 640mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	166% 18.3mg	11mg per day for Men 19-50 years
Water	18% 669g	2.86% 106g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Ground Cinnamon:

• Boiled All Types Kidney Beans have 7.3 times more Vitamin B1, 1.4 times more Vitamin B2 and 21.7 times more Vitamin B9 than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain more Vitamin A, 2.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6, 3.2 times more Vitamin C, 77.3 times more Vitamin E and 3.7 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Ground Cinnamon Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Ground Cinnamon:

• Boiled All Types Kidney Beans have 2.2 times more Phosphorus and 6.3 times more Water than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 28.6 times more Calcium, 1.6 times more Copper, 3.7 times more Iron, 1.4 times more Magnesium, 40.6 times more Manganese, 2.8 times more Selenium and 1.8 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Ground Cinnamon Spices have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 15.5 times more Omega 3 and 2.2 times more Protein than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 1.9 times more Energy, 2.5 times more Fat, 4.7 times more Saturated Fat, 3.5 times more Carbohydrate, 6.8 times more Sugars and 8.3 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Ground Cinnamon Spices have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.