Comparing Nutrients in 1 pound Boiled Kidney Beans VS Curry Powder

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Curry Powder	14%	31%	55%

Macro Nutrients

	Boiled Kidney Beans	Curry Powder	Recommended Dietary Allowance
Energy	20% 576kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	65.5% 63.5g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	23.4% 7.48g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	76% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	74.4% 12.6g	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	195% 253g	130g per day for Men 19-50 years
Sugars	2% 1.45g	17.3% 12.5g	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	4.94% 3.6g	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	% 5.17g	g per day for Men 19-50 years
Sucrose	NA	% 2.8g	g per day for Men 19-50 years
Fiber	76.4% 29g	635% 241g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Curry Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	66.5% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	36.6% 0.48mg	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	63.5% 254μg	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	3.53% 3.18mg	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	763% 114mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	377% 453μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Curry Powder	Recommended Dietary Allowance
Calcium	16% 159mg	238% 2381mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	605% 5.44mg	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	1083% 86.6mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	275% 1157mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	1637% 37.6mg	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	238% 1665mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	156% 5307mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	332% 183μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	15.7% 236mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	194% 21.3mg	11mg per day for Men 19-50 years
Water	8.2% 304g	1.08% 40g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 2.3 times more Vitamin B9 and 1.7 times more Vitamin C than Curry Powder Spice.
• While Curry Powder Spice contains 3.4 times more Vitamin B2, 5.6 times more Vitamin B3, 4.9 times more Vitamin B5, 841.3 times more Vitamin E and 11.9 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Curry Powder Spice have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Curry Powder Spice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Curry Powder:

• Boiled All Types Kidney Beans have 7.6 times more Water than Curry Powder Spice.
• While Curry Powder Spice contains 15 times more Calcium, 5.6 times more Copper, 8.6 times more Iron, 6.1 times more Magnesium, 19.3 times more Manganese, 2.7 times more Phosphorus, 2.9 times more Potassium, 36.6 times more Selenium, 52 times more Sodium and 4.7 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Curry Powder Spice contains 2.6 times more Energy, 28 times more Fat, 22.6 times more Saturated Fat, 1.6 times more Omega 3, 25.8 times more Omega 6, 2.4 times more Carbohydrate, 8.6 times more Sugars, 8.3 times more Fiber and 1.6 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Curry Powder Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.