Comparing Nutrients in 7 ounces Canned Kidney Beans VS Ground Nutmeg

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Ground Nutmeg	4%	60%	36%

Macro Nutrients

	Canned Kidney Beans	Ground Nutmeg	Recommended Dietary Allowance
Energy	5.75% 167kcal	36% 1042kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	74.3% 72g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	161% 51.5g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	4.1% 0.69g	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	75.2% 98g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	8.2% 5.93g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	109% 41.3g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Ground Nutmeg	Recommended Dietary Allowance
Vitamin A	NA	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	57.2% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	24.4% 0.32mg	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	37.7% 151μg	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	6.6% 5.95mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Ground Nutmeg	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	36.5% 365mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	226% 2.04mg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	86.5% 363mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	250% 5.75mg	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	60.4% 423mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	38.8% 4.27mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.33% 12.4g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have more Vitamin K than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 3 times more Vitamin B1, 3.2 times more Vitamin B3, 2.2 times more Vitamin B6, 2.1 times more Vitamin B9 and 2.5 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Ground Nutmeg Spices have similar amounts of Vitamin B2 per 7 oz.
• Both Canned All Types Kidney Beans as well as Ground Nutmeg Spices have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

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

• Canned All Types Kidney Beans have 18.5 times more Sodium and 12.5 times more Water than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 5.4 times more Calcium, 7.6 times more Copper, 2.6 times more Iron, 6.8 times more Magnesium, 17.3 times more Manganese, 2.4 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Selenium and 4.7 times more Zinc than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have more Omega 3 than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 6.3 times more Energy, 60.5 times more Fat, 184 times more Saturated Fat, 3.3 times more Omega 6, 3.4 times more Carbohydrate, 1.6 times more Sugars and 4.8 times more Fiber than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Ground Nutmeg Spices have similar amounts of Protein per 7 oz.
• Both Canned All Types Kidney Beans as well as Ground Nutmeg Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.