Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Ground Nutmeg

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Ground Nutmeg	4%	60%	36%

Macro Nutrients

	Boiled Kidney Beans	Ground Nutmeg	Recommended Dietary Allowance
Energy	6.2% 180kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	115% 36.8g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	2.9% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	53.7% 70g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	5.85% 4.24g	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	24% 9.07g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	22% 12.3g	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Ground Nutmeg	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	17.4% 0.23mg	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	46% 184μg	27% 108μg	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	1.9% 1.7mg	4.72% 4.25mg	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	0.28% 0.043mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Ground Nutmeg	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	26% 261mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	162% 1.46mg	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	39.3% 3.15mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	61.8% 259mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	179% 4.1mg	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	28% 196mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.24% 8.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Ground Nutmeg:

• Boiled All Types Kidney Beans have 1.7 times more Vitamin B9 and more Vitamin K than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 2.2 times more Vitamin B1, 2.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.5 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Ground Nutmeg Spices have similar amounts of Vitamin B2 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Ground Nutmeg Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Ground Nutmeg:

• Boiled All Types Kidney Beans have 10.7 times more Water than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 5.3 times more Calcium, 4.8 times more Copper, 1.4 times more Iron, 4.4 times more Magnesium, 6.7 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Selenium, 16 times more Sodium and 2.2 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Ground Nutmeg Spices have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have more Omega 3 and 1.5 times more Protein than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 4.1 times more Energy, 72.6 times more Fat, 355.3 times more Saturated Fat, 3.2 times more Omega 6, 2.2 times more Carbohydrate, 9.3 times more Sugars and 3.3 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Ground Nutmeg Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.