Comparing Nutrients in 5 ounces Ground Cinnamon VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Ground Cinnamon	5%	3%	92%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Ground Cinnamon	Canned Kidney Beans	Recommended Dietary Allowance
Energy	12% 350kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	16% 20.6g	130g per day for Men 19-50 years
Sugars	4.24% 3.08g	3.6% 2.62g	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	2.17% 1.57g	0% 0g	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	% 1.47g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 2.62g	g per day for Men 19-50 years
Fiber	198% 75.3g	16% 6.1g	38g per day for Men 19-50 years
Protein	10% 5.66g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Ground Cinnamon	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.36% 21.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	8.07% 0.1mg	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	2.13% 8.5μg	12.8% 51μg	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	6% 5.4mg	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	22% 3.3mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.2μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cinnamon	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	142% 1420mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	21.3% 0.19mg	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	147% 11.8mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	1076% 24.8mg	10.4% 0.24mg	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	13% 91mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	0.41% 15g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Ground Cinnamon vs Canned Kidney Beans:

• Ground Cinnamon Spices have 3.2 times more Vitamin B3, 2.6 times more Vitamin B5, 2.1 times more Vitamin B6, 3.2 times more Vitamin C, 116 times more Vitamin E and 7.6 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.3 times more Vitamin B1 and 6 times more Vitamin B9 than Ground Cinnamon Spices.
• Both Ground Cinnamon Spices and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 5 oz.
• Both Ground Cinnamon Spices as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Ground Cinnamon vs Canned Kidney Beans:

• Ground Cinnamon Spices have 29.5 times more Calcium, 2.5 times more Copper, 7.1 times more Iron, 2.2 times more Magnesium, 104 times more Manganese, 1.8 times more Potassium, 3.4 times more Selenium and 4 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Phosphorus, 29.6 times more Sodium and 7.4 times more Water than Ground Cinnamon Spices.

Comparison of macro-nutrients per 5 ounces:

• Ground Cinnamon Spices have 2.9 times more Energy, 2.1 times more Fat, 2.4 times more Saturated Fat, 5.6 times more Carbohydrate, more Fructose and 12.3 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 7.5 times more Omega 3 and 1.3 times more Protein than Ground Cinnamon Spices.
• Both Ground Cinnamon Spices and Canned All Types Kidney Beans have similar amounts of Sugars per 5 oz.
• Both Ground Cinnamon Spices as well as Canned All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.