Comparing Nutrients in 1 pound Boiled Kidney Beans VS Ground Cinnamon

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Ground Cinnamon	5%	3%	92%

Macro Nutrients

	Boiled Kidney Beans	Ground Cinnamon	Recommended Dietary Allowance
Energy	20% 576kcal	38.6% 1120kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	5.8% 5.62g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	4.9% 1.56g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	79.6% 103g	281% 366g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	NA	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	NA	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	76.4% 29g	634% 241g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Ground Cinnamon	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	37.8% 6.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	32.5% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	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	147% 590μg	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	0.91% 0.14mg	70% 10.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Ground Cinnamon	Recommended Dietary Allowance
Calcium	16% 159mg	454% 4545mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	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	126% 10mg	472% 37.7mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	64.8% 272mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	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	89.4% 626mg	41.5% 290mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	57.5% 1955mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	8.2% 304g	1.3% 48g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 7.3 times more Vitamin B1, 1.4 times more Vitamin B2 and 21.7 times more Vitamin B9 than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain more Vitamin A, 2.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6, 3.2 times more Vitamin C, 77.3 times more Vitamin E and 3.7 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled 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 Boiled Kidney Beans vs Ground Cinnamon:

• Boiled All Types Kidney Beans have 2.2 times more Phosphorus and 6.3 times more Water than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 28.6 times more Calcium, 1.6 times more Copper, 3.7 times more Iron, 1.4 times more Magnesium, 40.6 times more Manganese, 2.8 times more Selenium and 1.8 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Ground Cinnamon Spices have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 15.5 times more Omega 3 and 2.2 times more Protein than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 1.9 times more Energy, 2.5 times more Fat, 4.7 times more Saturated Fat, 3.5 times more Carbohydrate, 6.8 times more Sugars and 8.3 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Ground Cinnamon Spices have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.