Comparing Nutrients in 5 ounces Ground Cloves VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Ground Cloves	6%	29%	65%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Ground Cloves	California Red Kidney Beans	Recommended Dietary Allowance
Energy	13.4% 388kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.4g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	22% 3.77g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.5% 93g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	2.1% 1.5g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	126% 48g	93% 35.3g	38g per day for Men 19-50 years
Protein	15% 8.46g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Ground Cloves	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	43.3% 0.56mg	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	8.86% 35.4μg	140% 558μg	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	0.31% 0.28mg	7.1% 6.38mg	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	83.3% 12.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cloves	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	89.6% 896mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	173% 1.56mg	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	210% 16.8mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	87.4% 367mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	3706% 85.2mg	61.6% 1.4mg	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	21% 147mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	42.5% 1446mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	26% 393mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 3.3 times more Vitamin B1, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 15.8 times more Vitamin B9 and 22.5 times more Vitamin C than Ground Cloves Spices.
• Both Ground Cloves Spices and Raw California Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
• Both Ground Cloves Spices as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Ground Cloves Spices have 3.2 times more Calcium, 1.3 times more Iron, 1.6 times more Magnesium, 60.1 times more Manganese, 2.3 times more Selenium and 25.2 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3 times more Copper, 3.9 times more Phosphorus and 1.5 times more Potassium than Ground Cloves Spices.
• Both Ground Cloves Spices and Raw California Red Kidney Beans have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Ground Cloves Spices have 52 times more Fat, 109.8 times more Saturated Fat, 7 times more Omega 3, 49.2 times more Omega 6 and 1.4 times more Fiber than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.1 times more Protein than Ground Cloves Spices.
• Both Ground Cloves Spices and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Ground Cloves Spices as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.