Comparing Nutrients in 500 calories Ground Cloves VS Boiled Kidney Beans

Weight per 500 calories

• Ground Cloves: 183g
• Boiled Kidney Beans: 394g

Ground Cloves have 2.2 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Ground Cloves or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Ground Cloves	6%	29%	65%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Ground Cloves	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 23.7g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	22.5% 7.2g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	66.7% 1.07g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.85g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	69% 89.8g	130g per day for Men 19-50 years
Sugars	6% 4.34g	1.74% 1.26g	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	2.7% 1.95g	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	% 2.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.036g	NA	g per day for Men 19-50 years
Fiber	163% 62g	66.3% 25g	38g per day for Men 19-50 years
Protein	19.5% 11g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Ground Cloves	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.62% 14.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.8% 2.85mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	36.3% 0.47mg	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	11.4% 45.6μg	128% 512μg	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	0.41% 0.36mg	5.25% 4.72mg	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	107% 16mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	216% 259μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cloves	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	115% 1153mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	74.6% 0.67mg	94% 0.85mg	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	270% 21.6mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	113% 473mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	4770% 110mg	73.6% 1.7mg	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	27% 190mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	54.7% 1861mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	38.5% 4.23mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	0.49% 18g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Ground Cloves vs Boiled Kidney Beans:

• Ground Cloves Spices have 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B6, 136.3 times more Vitamin E and 7.8 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.2 times more Vitamin B1, 11.2 times more Vitamin B9 and 12.9 times more Vitamin C than Ground Cloves Spices.
• Both Ground Cloves Spices and Boiled All Types Kidney Beans have similar amounts of Vitamin B5 per 500 kcal.
• Both Ground Cloves Spices as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Ground Cloves vs Boiled Kidney Beans:

• Ground Cloves Spices have 8.4 times more Calcium, 2.5 times more Iron, 2.9 times more Magnesium, 64.8 times more Manganese, 3 times more Selenium and 128.4 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Copper, 2.9 times more Phosphorus and 14.6 times more Water than Ground Cloves Spices.
• Both Ground Cloves Spices and Boiled All Types Kidney Beans have similar amounts of Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Ground Cloves Spices have 12.1 times more Fat, 25.1 times more Saturated Fat, 1.6 times more Omega 3, 11.4 times more Omega 6, 1.3 times more Carbohydrate, 3.4 times more Sugars and 2.5 times more Fiber than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.1 times more Protein than Ground Cloves Spices.
• Both Ground Cloves Spices and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Ground Cloves Spices as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.