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

Macros Ratio

	Protein	Fat	Carbs
Ground Mace	5%	56%	39%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Ground Mace	California Red Kidney Beans	Recommended Dietary Allowance
Energy	23.2% 673kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	7.1% 0.11g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	36% 6.1g	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	55% 71.6g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	NA	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	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	75.3% 28.6g	93% 35.3g	38g per day for Men 19-50 years
Protein	17% 9.5g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Ground Mace	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	6.3% 56.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	27% 108μg	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	33% 29.8mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mace	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	35.7% 357mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	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	246% 19.7mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	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	22.3% 156mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	19.3% 656mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	6.96% 3.83μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.26mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Ground Mace Spices have more Vitamin A, 2 times more Vitamin B2 and 4.7 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B3, 2.5 times more Vitamin B6 and 5.2 times more Vitamin B9 than Ground Mace Spices.
• Both Ground Mace Spices as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Ground Mace Spices have 1.3 times more Calcium, 2.2 times more Copper, 1.5 times more Iron, 1.5 times more Manganese and 7.3 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.7 times more Phosphorus and 3.2 times more Potassium than Ground Mace Spices.
• Both Ground Mace Spices and Raw California Red Kidney Beans have similar amounts of Magnesium, Selenium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Ground Mace Spices have 1.4 times more Energy, 129.5 times more Fat, 264.2 times more Saturated Fat and 79.8 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.6 times more Protein than Ground Mace Spices.
• Both Ground Mace Spices and Raw California Red Kidney Beans have similar amounts of Omega 3, Carbohydrate and Fiber per 5 oz.
• Both Ground Mace Spices as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.