Comparing Nutrients in 7 ounces Canned Kidney Beans VS Ground Cinnamon

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Ground Cinnamon	Recommended Dietary Allowance
Energy	5.75% 167kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	123% 160g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	5.94% 4.3g	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	0% 0g	3.04% 2.2g	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	% 0g	% 2.06g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 0.04g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	277% 105g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Ground Cinnamon	Recommended Dietary Allowance
Vitamin A	NA	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	24% 0.31mg	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	18% 71.4μg	2.98% 12μg	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	2.65% 2.4mg	8.38% 7.54mg	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	0.26% 0.04mg	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	51.6% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Ground Cinnamon	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	199% 1988mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	74.7% 0.67mg	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	29% 2.32mg	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	1507% 34.7mg	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	25.5% 179mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.57% 21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Ground Cinnamon:

• Canned All Types Kidney Beans have 5.3 times more Vitamin B1, 1.2 times more Vitamin B2 and 6 times more Vitamin B9 than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 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.
• Both Canned All Types Kidney Beans as well as Ground Cinnamon Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Ground Cinnamon:

• Canned All Types Kidney Beans have 1.4 times more Phosphorus, 29.6 times more Sodium and 7.4 times more Water than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 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.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 7.5 times more Omega 3 and 1.3 times more Protein than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 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.
• Both Canned All Types Kidney Beans and Ground Cinnamon Spices have similar amounts of Sugars per 7 oz.
• Both Canned All Types Kidney Beans as well as Ground Cinnamon Spices have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.