Comparing Nutrients in 7 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	32.5% 943kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	66.2% 64.3g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	50.3% 8.55g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	91% 119g	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	105% 40g	130% 49.4g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Ground Mace	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.6% 0.62mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.4% 0.89mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	60.6% 0.79mg	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	37.7% 151μg	195% 782μg	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	46.3% 41.7mg	9.92% 8.93mg	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	50% 500mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	544% 4.9mg	243% 2.2mg	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	345% 27.6mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	86.3% 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	31% 218mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.44% 16.2g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Ground Mace Spices as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.