Comparing Nutrients in 5 ounces Red Kidney Beans VS 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	16.5% 478kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	115% 36.8g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	67% 87g	53.7% 70g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	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	56.7% 21.5g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	57% 32g	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Red 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	72% 0.86mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	2% 0.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Ground Nutmeg	Recommended Dietary Allowance
Calcium	11.8% 118mg	26% 261mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	61.8% 259mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	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	82.2% 575mg	43% 302mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.24% 8.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Ground Nutmeg per 5 oz

Compare the macro and micronutrient content in 5 oz of Red Kidney Beans versus 5 oz of Ground Nutmeg to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Red Kidney Beans have 1.8 times more Vitamin B1, 3.8 times more Vitamin B2, 1.6 times more Vitamin B3, 2.5 times more Vitamin B6, 5.2 times more Vitamin B9, 1.5 times more Vitamin C and more Vitamin K than Ground Nutmeg.
• 5 ounces of Ground Nutmeg have insufficient amounts of Vitamin K
• Both Raw Red Kidney Beans as well as Ground Nutmeg Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Red Kidney Beans have 2.2 times more Iron, 1.9 times more Phosphorus, 3.9 times more Potassium, 2 times more Selenium and 1.3 times more Zinc than Ground Nutmeg.
• While 5 oz of Ground Nutmeg Spices contain 2.2 times more Calcium, 1.5 times more Copper, 1.3 times more Magnesium and 2.6 times more Manganese than Raw Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Kidney Beans have more Omega 3, 1.2 times more Carbohydrate and 3.9 times more Protein than Ground Nutmeg.
• While 5 oz of Ground Nutmeg Spices contain 1.6 times more Energy, 34.3 times more Fat, 168.4 times more Saturated Fat, 1.5 times more Omega 6, 1.4 times more Sugars and 1.4 times more Fiber than Raw Red Kidney Beans.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Ground Nutmeg provide inadequate amounts of Omega 3