Comparing Nutrients in 300 calories Red Kidney Beans VS Ground Nutmeg

Weight per 300 calories

• Red Kidney Beans: 89g
• Ground Nutmeg: 57g

Ground Nutmeg Spices have 1.6 times more energy per unit of mass than Raw Red Kidney Beans, which is very high in comparison to other foods. Red Kidney Beans having high energy density.

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Ground Nutmeg?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Ground Nutmeg	4%	60%	36%

Macro Nutrients

	Red Kidney Beans	Ground Nutmeg	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	21.4% 20.7g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	46.3% 15g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	21.7% 28g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	2.36% 1.7g	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	35.6% 13.5g	31.3% 12g	38g per day for Men 19-50 years
Protein	36% 20g	5.96% 3.34g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Ground Nutmeg	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.32% 2.86μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	4.64% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	7.03% 0.091mg	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	87.7% 351μg	11% 43.4μg	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	4.45% 4mg	1.9% 1.7mg	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	1.25% 0.19mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Ground Nutmeg	Recommended Dietary Allowance
Calcium	7.4% 74mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	65.2% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	21.7% 1.74mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	72% 1.66mg	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	51.6% 361mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	1.66% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	0.61% 9.14mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.096% 3.56g	3700g per day for Men 19-50 years

Red Kidney Beans VS Ground Nutmeg Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Ground Nutmeg?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Ground Nutmeg:

• 300 calories of Red Kidney Beans have 2.7 times more Vitamin B1, 5.9 times more Vitamin B2, 2.5 times more Vitamin B3, 3.9 times more Vitamin B6 and 8.1 times more Vitamin B9 than Ground Nutmeg.
• 300 calories of Ground Nutmeg have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Red Kidney Beans as well as Ground Nutmeg Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Ground Nutmeg:

• 300 calories of Red Kidney Beans have 3.4 times more Iron, 3 times more Phosphorus, 6 times more Potassium and 2 times more Zinc than Ground Nutmeg.
• While 300 kcal of Ground Nutmeg Spices contain 1.4 times more Calcium and 1.7 times more Manganese than Raw Red Kidney Beans.
• Both Red Kidney Beans and Ground Nutmeg contain similar levels of Copper and Magnesium per 300 calories.
• 300 calories of Ground Nutmeg lack sufficient amounts of Potassium
• Both Raw Red Kidney Beans as well as Ground Nutmeg Spices lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have more Omega 3, 1.9 times more Carbohydrate and 6 times more Protein than Ground Nutmeg.
• While 300 kcal of Ground Nutmeg Spices contain 22 times more Fat and 108.1 times more Saturated Fat than Raw Red Kidney Beans.
• Both Red Kidney Beans and Ground Nutmeg offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Ground Nutmeg provide inadequate amounts of Omega 3 and Protein
• Both Raw Red Kidney Beans as well as Ground Nutmeg Spices provide inadequate amounts of Omega 6 in 300 calories.