Comparing Nutrients in 100 grams California Red Kidney Beans VS Ground Cinnamon

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Ground Cinnamon	5%	3%	92%

Macro Nutrients

	California Red Kidney Beans	Ground Cinnamon	Recommended Dietary Allowance
Energy	11.4% 330kcal	8.5% 247kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	1.28% 1.24g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.08% 0.35g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	62% 80.6g	130g per day for Men 19-50 years
Sugars	NA	3% 2.17g	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	1.53% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.02g	g per day for Men 19-50 years
Fiber	65.5% 25g	140% 53g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Ground Cinnamon	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.67% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	1.83% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	8.33% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	7.16% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	12% 0.16mg	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	99% 394μg	1.5% 6μg	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	5% 4.5mg	4.22% 3.8mg	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	15.5% 2.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Ground Cinnamon	Recommended Dietary Allowance
Calcium	19.5% 195mg	100% 1002mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	37.7% 0.34mg	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	117% 9.35mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	759% 17.5mg	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	58% 405mg	9.14% 64mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	5.64% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.29% 10.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Ground Cinnamon:

• Raw California Red Kidney Beans have 24 times more Vitamin B1, 5.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5, 2.5 times more Vitamin B6 and 65.7 times more Vitamin B9 than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain more Vitamin A than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Ground Cinnamon Spices have similar amounts of Vitamin C per 100 g.
• Both Raw California Red Kidney Beans as well as Ground Cinnamon Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for California Red Kidney Beans vs Ground Cinnamon:

• Raw California Red Kidney Beans have 3.2 times more Copper, 2.7 times more Magnesium, 6.3 times more Phosphorus, 3.5 times more Potassium and 1.4 times more Zinc than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 5.1 times more Calcium and 17.5 times more Manganese than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Ground Cinnamon Spices have similar amounts of Iron and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 1.3 times more Energy, 7.6 times more Omega 3 and 6.1 times more Protein than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 5 times more Fat, 9.6 times more Saturated Fat, 1.3 times more Carbohydrate and 2.1 times more Fiber than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Ground Cinnamon Spices have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 g.