Comparing Nutrients in 1 pound Canned Kidney Beans VS Ground Cinnamon

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Ground Cinnamon	5%	3%	92%

Macro Nutrients

	Canned Kidney Beans	Ground Cinnamon	Recommended Dietary Allowance
Energy	13% 381kcal	38.6% 1120kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	5.8% 5.62g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	4.9% 1.56g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	281% 366g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	13.6% 9.84g	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	0% 0g	6.94% 5.03g	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	% 0g	% 4.7g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 0.091g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	634% 241g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Ground Cinnamon	Recommended Dietary Allowance
Vitamin A	NA	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	37.8% 6.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	32.5% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	55% 0.72mg	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	41% 163μg	6.8% 27.2μg	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	6.05% 5.44mg	19% 17.2mg	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	0.6% 0.091mg	70% 10.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Ground Cinnamon	Recommended Dietary Allowance
Calcium	15.4% 154mg	454% 4545mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	171% 1.54mg	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	66.3% 5.3mg	472% 37.7mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	64.8% 272mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	3445% 79.2mg	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	58.3% 408mg	41.5% 290mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	57.5% 1955mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	9.57% 354g	1.3% 48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Ground Cinnamon:

• Canned All Types Kidney Beans have 5.3 times more Vitamin B1, 1.2 times more Vitamin B2 and 6 times more Vitamin B9 than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 3.2 times more Vitamin B3, 2.6 times more Vitamin B5, 2.1 times more Vitamin B6, 3.2 times more Vitamin C, 116 times more Vitamin E and 7.6 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Ground Cinnamon Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Kidney Beans vs Ground Cinnamon:

• Canned All Types Kidney Beans have 1.4 times more Phosphorus, 29.6 times more Sodium and 7.4 times more Water than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 29.5 times more Calcium, 2.5 times more Copper, 7.1 times more Iron, 2.2 times more Magnesium, 104 times more Manganese, 1.8 times more Potassium, 3.4 times more Selenium and 4 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 7.5 times more Omega 3 and 1.3 times more Protein than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 2.9 times more Energy, 2.1 times more Fat, 2.4 times more Saturated Fat, 5.6 times more Carbohydrate, more Fructose and 12.3 times more Fiber than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Ground Cinnamon Spices have similar amounts of Sugars per 1 lb.
• Both Canned All Types Kidney Beans as well as Ground Cinnamon Spices have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.