Comparing Nutrients in 100 grams California Red Kidney Beans VS Curry Powder

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Curry Powder	14%	31%	55%

Macro Nutrients

	California Red Kidney Beans	Curry Powder	Recommended Dietary Allowance
Energy	11.4% 330kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	5.15% 1.65g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	16.8% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	16.4% 2.8g	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	43% 56g	130g per day for Men 19-50 years
Sugars	NA	3.8% 2.76g	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	1.1% 0.79g	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	% 1.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.62g	g per day for Men 19-50 years
Fiber	65.5% 25g	140% 53.2g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Curry Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	20.4% 3.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	8.08% 0.11mg	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	14% 56μg	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	0.78% 0.7mg	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	168% 25.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	83% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Curry Powder	Recommended Dietary Allowance
Calcium	19.5% 195mg	52.5% 525mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	133% 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	117% 9.35mg	239% 19mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	60.7% 255mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	361% 8.3mg	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	52.4% 367mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	73.3% 40.3μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	3.47% 52mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.24% 8.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Curry Powder:

• Raw California Red Kidney Beans have 3 times more Vitamin B1, 3.8 times more Vitamin B6, 7 times more Vitamin B9 and 6.4 times more Vitamin C than Curry Powder Spice.
• While Curry Powder Spice contains 1.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Curry Powder Spice have similar amounts of Vitamin B2 per 100 g.
• Both Raw California Red Kidney Beans as well as Curry Powder Spice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for California Red Kidney Beans vs Curry Powder:

• Raw California Red Kidney Beans have 1.3 times more Potassium than Curry Powder Spice.
• While Curry Powder Spice contains 2.7 times more Calcium, 2 times more Iron, 1.6 times more Magnesium, 8.3 times more Manganese, 12.6 times more Selenium, 4.7 times more Sodium and 1.8 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Curry Powder Spice have similar amounts of Copper and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 1.7 times more Protein than Curry Powder Spice.
• While Curry Powder Spice contains 56 times more Fat, 45.8 times more Saturated Fat, 3.2 times more Omega 3, 51.6 times more Omega 6 and 2.1 times more Fiber than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Curry Powder Spice have similar amounts of Energy and Carbohydrate per 100 g.
• Both Raw California Red Kidney Beans as well as Curry Powder Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.