Comparing Nutrients in 5 ounces Ground Nutmeg VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Ground Nutmeg	4%	60%	36%
Navy Beans	26%	4%	70%

Macro Nutrients

	Ground Nutmeg	Navy Beans	Recommended Dietary Allowance
Energy	25.7% 744kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	115% 36.8g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	47.7% 0.76g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.5g	2.8% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	53.7% 70g	66.2% 86g	130g per day for Men 19-50 years
Sugars	5.85% 4.24g	7.6% 5.5g	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	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	NA	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 4.72g	g per day for Men 19-50 years
Fiber	77.6% 29.5g	57% 21.7g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Ground Nutmeg	Navy 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	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	46.7% 0.61mg	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	129% 516μg	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	NA	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Nutmeg	Navy Beans	Recommended Dietary Allowance
Calcium	26% 261mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	131% 1.2mg	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	97% 7.8mg	8mg per day for Men 19-50 years
Magnesium	61.8% 259mg	59% 248mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	87.4% 2mg	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	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	49.4% 1680mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	28.3% 15.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	27.7% 3.05mg	47% 5.17mg	11mg per day for Men 19-50 years
Water	0.24% 8.83g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Nutmeg VS Navy Beans per 5 oz

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

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

• 5 oz of Raw Navy Beans contain 2.2 times more Vitamin B1, 2.9 times more Vitamin B2, 1.7 times more Vitamin B3, 2.7 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin K than Ground Nutmeg Spices.
• 5 ounces of Ground Nutmeg have insufficient amounts of Vitamin K
• Both Ground Nutmeg Spices as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Ground Nutmeg vs Navy Beans:

• 5 ounces of Ground Nutmeg have 1.3 times more Calcium, 1.2 times more Copper and 2 times more Manganese than Navy Beans.
• While 5 oz of Raw Navy Beans contain 1.8 times more Iron, 1.9 times more Phosphorus, 3.4 times more Potassium, 6.9 times more Selenium and 1.7 times more Zinc than Ground Nutmeg Spices.
• Both Ground Nutmeg and Navy Beans contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Ground Nutmeg have 1.6 times more Energy, 24.2 times more Fat, 152.6 times more Saturated Fat and 1.4 times more Fiber than Navy Beans.
• While 5 oz of Raw Navy Beans contain more Omega 3, 1.3 times more Sugars and 3.8 times more Protein than Ground Nutmeg Spices.
• Both Ground Nutmeg and Navy Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Ground Nutmeg provide inadequate amounts of Omega 3
• 5 ounces of Navy Beans provide inadequate amounts of Omega 6