Comparing Nutrients in 1 kilogram Ground Cloves VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Ground Cloves	6%	29%	65%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Ground Cloves	California Red Kidney Beans	Recommended Dietary Allowance
Energy	94% 2740kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	134% 130g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	366% 5.85g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	156% 26.6g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	504% 655g	460% 598g	130g per day for Men 19-50 years
Sugars	33% 24g	NA	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	655% 249g	38g per day for Men 19-50 years
Protein	107% 59.7g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Ground Cloves	California Red 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	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.6mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	301% 3.9mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1182% 1418μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cloves	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	632% 6320mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	409% 3.68mg	1222% 11mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	617% 2590mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	26142% 601mg	435% 10mg	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	579% 4050mg	700mg per day for Men 19-50 years
Potassium	300% 10200mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	185% 2770mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	211% 23mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	2.67% 99g	3.18% 118g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 3.3 times more Vitamin B1, 1.3 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 Spices and Raw California Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Ground Cloves Spices as well as Raw California Red 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 California Red Kidney Beans:

• Ground Cloves Spices have 3.2 times more Calcium, 1.3 times more Iron, 1.6 times more Magnesium, 60.1 times more Manganese, 2.3 times more Selenium and 25.2 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3 times more Copper, 3.9 times more Phosphorus and 1.5 times more Potassium than Ground Cloves Spices.
• Both Ground Cloves Spices and Raw California Red Kidney Beans have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Ground Cloves Spices have 52 times more Fat, 109.8 times more Saturated Fat, 7 times more Omega 3, 49.2 times more Omega 6 and 1.4 times more Fiber than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.1 times more Protein than Ground Cloves Spices.
• Both Ground Cloves Spices and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Ground Cloves Spices as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.