Comparing Nutrients in 100 calories California Red Kidney Beans VS Dried Basil Spices

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Dried Basil Spices: 43g

California Red Kidney Beans have 1.4 times more energy per 100g than Dried Basil Spices. It has high energy density when compared to other foods. Dried Basil Spices having above average energy density.

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Dried Basil Spices?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dried Basil Spices	29%	11%	60%

Macro Nutrients

	California Red Kidney Beans	Dried Basil Spices	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	8.05% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	NA	1% 0.73g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.009g	g per day for Men 19-50 years
Fiber	20% 7.55g	42.6% 16g	38g per day for Men 19-50 years
Protein	13% 7.4g	17.6% 9.86g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dried Basil Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	2.86% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	39.6% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	44.2% 0.58mg	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	30% 119μg	33.3% 133μg	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	1.5% 1.36mg	0.38% 0.34mg	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	30.6% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	613% 736μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Dried Basil Spices	Recommended Dietary Allowance
Calcium	5.9% 59mg	96% 961mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	100% 0.9mg	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	35.4% 2.83mg	482% 38.5mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	72.7% 305mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	183% 4.2mg	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	17.5% 123mg	16.8% 118mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	33% 1129mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	2.34% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	2.17% 32.6mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	0.12% 4.44g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Dried Basil Spices Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - California Red Kidney Beans or Dried Basil Spices?

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Dried Basil Spices:

• 100 calories of California Red Kidney Beans have 4.7 times more Vitamin B1 than Dried Basil Spices.
• While 100 kcal of Dried Basil Spices contain 7.8 times more Vitamin B2, 3.4 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.8 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dried Basil Spices provide similar amounts of Vitamin B9 per 100 calories.
• Both Raw California Red Kidney Beans as well as Dried Basil Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for California Red Kidney Beans vs Dried Basil Spices:

• 100 kcal of Dried Basil Spices contain 16.3 times more Calcium, 2.7 times more Copper, 13.6 times more Iron, 6.3 times more Magnesium, 13.9 times more Manganese, 2.5 times more Potassium, 1.3 times more Selenium, 9.8 times more Sodium and 3.9 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dried Basil Spices contain similar levels of Phosphorus per 100 calories.
• 100 calories of California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Dried Basil Spices contain 84.9 times more Saturated Fat, 5.1 times more Omega 3, 2.1 times more Fiber and 1.3 times more Protein than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dried Basil Spices offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Dried Basil Spices provide inadequate amounts of Omega 6 in 100 calories.