Comparing Nutrients in 1 kilogram Curry Powder VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Curry Powder	14%	31%	55%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Curry Powder	California Red Kidney Beans	Recommended Dietary Allowance
Energy	112% 3250kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	144% 140g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	51.5% 16.5g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	168% 2.68g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	164% 28g	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	429% 558g	460% 598g	130g per day for Men 19-50 years
Sugars	38% 27.6g	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	11% 7.9g	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	% 6.2g	NA	g per day for Men 19-50 years
Fiber	1400% 532g	655% 249g	38g per day for Men 19-50 years
Protein	255% 143g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Curry Powder	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.76mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	204% 32.6mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.8% 1.05mg	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	140% 560μg	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	7.78% 7mg	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	1683% 252mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	832% 998μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Curry Powder	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	525% 5250mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	1333% 12mg	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	2388% 191mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	607% 2550mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	3609% 83mg	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	524% 3670mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	344% 11700mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	733% 403μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	34.7% 520mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	427% 47mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	2.38% 88g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Curry Powder vs California Red Kidney Beans:

• Curry Powder Spice has 1.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3 times more Vitamin B1, 3.8 times more Vitamin B6, 7 times more Vitamin B9 and 6.4 times more Vitamin C than Curry Powder Spice.
• Both Curry Powder Spice and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 1 kg.
• Both Curry Powder Spice 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 Curry Powder vs California Red Kidney Beans:

• Curry Powder Spice has 2.7 times more Calcium, 2 times more Iron, 1.6 times more Magnesium, 8.3 times more Manganese, 12.6 times more Selenium, 4.7 times more Sodium and 1.8 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Potassium than Curry Powder Spice.
• Both Curry Powder Spice and Raw California Red Kidney Beans have similar amounts of Copper and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Curry Powder Spice has 56 times more Fat, 45.8 times more Saturated Fat, 3.2 times more Omega 3, 51.6 times more Omega 6 and 2.1 times more Fiber than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Protein than Curry Powder Spice.
• Both Curry Powder Spice and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Curry Powder Spice as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.