Comparing Nutrients in 5 ounces Ground Nutmeg VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Ground Nutmeg	4%	60%	36%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Ground Nutmeg	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	25.7% 744kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	115% 36.8g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.5g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 70g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	5.85% 4.24g	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	77.6% 29.5g	34.7% 13g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Ground Nutmeg	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	11.3% 0.15mg	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	26.2% 105μg	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	4.72% 4.25mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Nutmeg	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	26% 261mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	45.5% 0.41mg	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	54% 4.3mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	61.8% 259mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	19.6% 0.45mg	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	43% 302mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	27.7% 3.05mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.24% 8.83g	2.56% 95g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Ground Nutmeg have 2.7 times more Vitamin B1, 2.4 times more Vitamin B3, 1.5 times more Vitamin B6 and 2.5 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Ground Nutmeg and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Ground Nutmeg Spices as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Ground Nutmeg have 2.8 times more Calcium, 3.6 times more Copper, 3.8 times more Magnesium, 9.1 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Selenium and 2.5 times more Zinc than Boiled California Red Kidney Beans.
• Both Ground Nutmeg and Boiled California Red Kidney Beans contain similar levels of Iron and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Ground Nutmeg have 4.2 times more Energy, 403.4 times more Fat, 1852.9 times more Saturated Fat, 17.5 times more Omega 6, 2.2 times more Carbohydrate and 2.2 times more Fiber than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain more Omega 3 and 1.6 times more Protein than Ground Nutmeg Spices.
• 5 ounces of Ground Nutmeg provide inadequate amounts of Omega 3
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6