Comparing Nutrients in 1 kilogram Ground Cloves VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Ground Cloves	6%	29%	65%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Ground Cloves	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	94% 2740kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	134% 130g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	366% 5.85g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	156% 26.6g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	504% 655g	175% 228g	130g per day for Men 19-50 years
Sugars	33% 24g	4.4% 3.2g	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	14.8% 10.7g	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	% 11.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	892% 339g	168% 64g	38g per day for Men 19-50 years
Protein	107% 59.7g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Ground Cloves	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.6mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	301% 3.9mg	92% 1.2mg	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	62.5% 250μg	325% 1300μg	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	2.22% 2mg	13.3% 12mg	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	588% 88.2mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1182% 1418μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cloves	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	632% 6320mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	409% 3.68mg	240% 2.16mg	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	1479% 118mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	617% 2590mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	26142% 601mg	187% 4.3mg	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	149% 1040mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	300% 10200mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	185% 2770mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	211% 23mg	91% 10mg	11mg per day for Men 19-50 years
Water	2.67% 99g	18% 669g	3700g per day for Men 19-50 years

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

• Ground Cloves Spices have 3.8 times more Vitamin B2, 2.7 times more Vitamin B3, 2.3 times more Vitamin B5, 3.3 times more Vitamin B6, 294 times more Vitamin E and 16.9 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 5.2 times more Vitamin B9 and 6 times more Vitamin C than Ground Cloves Spices.
• Both Ground Cloves Spices and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 1 kg.
• Both Ground Cloves Spices as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Ground Cloves Spices have 18.1 times more Calcium, 1.7 times more Copper, 5.3 times more Iron, 6.2 times more Magnesium, 139.8 times more Manganese, 2.5 times more Potassium, 6.5 times more Selenium, 277 times more Sodium and 2.3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Phosphorus and 6.8 times more Water than Ground Cloves Spices.

Comparison of macro-nutrients per 1 kilogram:

• Ground Cloves Spices have 2.2 times more Energy, 26 times more Fat, 54.1 times more Saturated Fat, 3.4 times more Omega 3, 24.6 times more Omega 6, 2.9 times more Carbohydrate, 7.4 times more Sugars and 5.3 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Protein than Ground Cloves Spices.
• Both Ground Cloves Spices as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.