Comparing Nutrients in 1 pound California Red Kidney Beans VS Ground Mace

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Ground Mace	5%	56%	39%

Macro Nutrients

	California Red Kidney Beans	Ground Mace	Recommended Dietary Allowance
Energy	51.6% 1497kcal	74.3% 2155kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	151% 147g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	135% 43g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	22.7% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	115% 19.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	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	297% 113g	241% 92g	38g per day for Men 19-50 years
Protein	197% 111g	54.4% 30.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Ground Mace	Recommended Dietary Allowance
Vitamin A	0% 0μg	20% 181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	156% 2.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	38.3% 6.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	56% 0.73mg	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	447% 1787μg	86% 345μg	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	22.7% 20.4mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Ground Mace	Recommended Dietary Allowance
Calcium	88.5% 885mg	114% 1143mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	1243% 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	530% 42.4mg	788% 63mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	176% 739mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	296% 6.8mg	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	262% 1837mg	71.3% 499mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	22.3% 12.2μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Ground Mace per 1 lb

Compare the macro and micronutrient content in 1 lb of California Red Kidney Beans versus 1 lb of Ground Mace to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of California Red Kidney Beans vs Ground Mace:

• 1 pound of California Red Kidney Beans has 1.7 times more Vitamin B1, 1.5 times more Vitamin B3, 2.5 times more Vitamin B6 and 5.2 times more Vitamin B9 than Ground Mace.
• While 1 lb of Ground Mace Spices contains more Vitamin A, 2 times more Vitamin B2 and 4.7 times more Vitamin C than Raw California Red Kidney Beans.
• 1 pound of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Ground Mace Spices have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for California Red Kidney Beans vs Ground Mace:

• 1 pound of California Red Kidney Beans has 3.7 times more Phosphorus and 3.2 times more Potassium than Ground Mace.
• While 1 lb of Ground Mace Spices contains 1.3 times more Calcium, 2.2 times more Copper, 1.5 times more Iron, 1.5 times more Manganese and 7.3 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Ground Mace contain similar levels of Magnesium, Selenium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 1.2 times more Fiber and 3.6 times more Protein than Ground Mace.
• While 1 lb of Ground Mace Spices contains 1.4 times more Energy, 129.5 times more Fat, 264.2 times more Saturated Fat and 79.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Ground Mace offer comparable quantities of Omega 3 and Carbohydrate per one pound.
• 1 pound of California Red Kidney Beans provide inadequate amounts of Omega 6