Comparing Nutrients in 1 pound Boiled Kidney Beans VS Cardamom

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Cardamom	11%	16%	73%

Macro Nutrients

	Boiled Kidney Beans	Cardamom	Recommended Dietary Allowance
Energy	20% 576kcal	48.6% 1411kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	31.3% 30.4g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	9.64% 3.1g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	8.27% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	239% 311g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	76.4% 29g	334% 127g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	87% 49g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Cardamom	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	63.5% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	31.2% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	80.3% 1.04mg	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	147% 590μg	NA	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	106% 95mg	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	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Cardamom	Recommended Dietary Allowance
Calcium	16% 159mg	174% 1737mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	193% 1.74mg	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	126% 10mg	792% 63.4mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	247% 1039mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	5522% 127mg	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	89.4% 626mg	115% 807mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	149% 5076mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	308% 34mg	11mg per day for Men 19-50 years
Water	8.2% 304g	1% 37.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Cardamom:

• Cardamom Spices contain 3.1 times more Vitamin B2, 1.9 times more Vitamin B3, 1.9 times more Vitamin B6 and 17.5 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cardamom Spices have similar amounts of Vitamin B1 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Cardamom Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Cardamom:

• Boiled All Types Kidney Beans have 8.1 times more Water than Cardamom Spices.
• While Cardamom Spices contain 10.9 times more Calcium, 1.8 times more Copper, 6.3 times more Iron, 5.5 times more Magnesium, 65.1 times more Manganese, 1.3 times more Phosphorus, 2.8 times more Potassium, 18 times more Sodium and 7.5 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 1.4 times more Omega 3 than Cardamom Spices.
• While Cardamom Spices contain 2.4 times more Energy, 13.4 times more Fat, 9.3 times more Saturated Fat, 2.9 times more Omega 6, 3 times more Carbohydrate and 4.4 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Cardamom Spices have similar amounts of Protein per 1 lb.
• Both Boiled All Types Kidney Beans as well as Cardamom Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.