Comparing Nutrients in 100 calories Canned Kidney Beans VS Dried Tarragon

Weight per 100 calories

• Canned Kidney Beans: 119g
• Dried Tarragon: 34g

Dried Tarragon Spices have 3.5 times more energy per unit of mass than Canned All Types Kidney Beans, which is high in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Canned Kidney Beans or Dried Tarragon?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Dried Tarragon	26%	18%	56%

Macro Nutrients

	Canned Kidney Beans	Dried Tarragon	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	62.6% 1g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	1.48% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	13% 17g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	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	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	% 2.2g	NA	g per day for Men 19-50 years
Fiber	13.5% 5.1g	6.6% 2.5g	38g per day for Men 19-50 years
Protein	11% 6.2g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Dried Tarragon	Recommended Dietary Allowance
Vitamin A	NA	7.9% 71μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.67% 0.061mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.78% 0.088mg	63% 0.82mg	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	10.7% 43μg	23.2% 93μg	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	1.6% 1.43mg	19% 17mg	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	0.16% 0.024mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.07% 4.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Dried Tarragon	Recommended Dietary Allowance
Calcium	4.05% 40.5mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	25.5% 0.23mg	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	17.4% 1.4mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	7.65% 32mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	117% 2.7mg	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	15.3% 107mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	30% 1024mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	2.7% 1.5μg	55μg per day for Men 19-50 years
Sodium	23.5% 352mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	4.98% 0.55mg	12% 1.32mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.071% 2.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Kidney Beans vs Dried Tarragon:

• Canned All Types Kidney Beans have 1.6 times more Vitamin B1 than Dried Tarragon Spices.
• While Dried Tarragon Spices contain 7.5 times more Vitamin B2, 6.2 times more Vitamin B3, 9.3 times more Vitamin B6, 2.2 times more Vitamin B9 and 11.9 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Dried Tarragon Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Kidney Beans vs Dried Tarragon:

• Canned All Types Kidney Beans have 16.8 times more Sodium and 35.4 times more Water than Dried Tarragon Spices.
• While Dried Tarragon Spices contain 9.5 times more Calcium, 1.4 times more Copper, 7.9 times more Iron, 3.7 times more Magnesium, 13.5 times more Manganese, 3.6 times more Potassium, 1.4 times more Selenium and 2.4 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Dried Tarragon Spices have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned All Types Kidney Beans have 2 times more Fiber than Dried Tarragon Spices.
• While Dried Tarragon Spices contain 3.4 times more Fat, 3.8 times more Saturated Fat, 10.3 times more Omega 3 and 2 times more Omega 6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Dried Tarragon Spices have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Canned All Types Kidney Beans as well as Dried Tarragon Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.