Comparing Nutrients in 300 calories Curry Powder VS California Red Kidney Beans

Weight per 300 calories

• Curry Powder: 92g
• California Red Kidney Beans: 91g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Curry Powder or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Curry Powder	14%	31%	55%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Curry Powder	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	4.75% 1.52g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.6% 51.5g	42% 54.4g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	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	1% 0.73g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	129% 49g	59.6% 22.6g	38g per day for Men 19-50 years
Protein	23.6% 13g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Curry Powder	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.1% 0.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.2% 0.18mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.46% 0.097mg	27.8% 0.36mg	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	13% 51.7μg	89.5% 358μg	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	0.72% 0.65mg	4.55% 4.1mg	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	155% 23.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	76.8% 92μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Curry Powder	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	48.5% 485mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	111% 1mg	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	220% 17.6mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	56% 235mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	333% 7.66mg	39.5% 0.91mg	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	48.4% 339mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37.2μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	39.4% 4.34mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.22% 8.12g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Curry Powder vs California Red Kidney Beans:

• Curry Powder Spice has 1.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3 times more Vitamin B1, 3.7 times more Vitamin B6, 6.9 times more Vitamin B9 and 6.3 times more Vitamin C than Curry Powder Spice.
• Both Curry Powder Spice and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 300 kcal.
• Both Curry Powder Spice as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Curry Powder vs California Red Kidney Beans:

• Curry Powder Spice has 2.7 times more Calcium, 2.1 times more Iron, 1.6 times more Magnesium, 8.4 times more Manganese, 12.8 times more Selenium, 4.8 times more Sodium and 1.9 times more Zinc than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Potassium than Curry Powder Spice.
• Both Curry Powder Spice and Raw California Red Kidney Beans have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Curry Powder Spice has 56.9 times more Fat, 46.5 times more Saturated Fat, 3.2 times more Omega 3, 52.4 times more Omega 6 and 2.2 times more Fiber than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Protein than Curry Powder Spice.
• Both Curry Powder Spice and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Curry Powder Spice as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.