Comparing Nutrients in 14 ounces California Red Kidney Beans VS Dried Chives

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dried Chives	23%	8%	69%

Macro Nutrients

	California Red Kidney Beans	Dried Chives	Recommended Dietary Allowance
Energy	45% 1310kcal	42.6% 1234kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	7.33% 2.35g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	30.3% 5.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	196% 255g	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	260% 99g	274% 104g	38g per day for Men 19-50 years
Protein	173% 97g	150% 84g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dried Chives	Recommended Dietary Allowance
Vitamin A	0% 0μg	1506% 13554μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	298% 3.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	146% 23.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	167% 8.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	609% 7.92mg	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	391% 1564μg	107% 429μg	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	20% 18mg	2911% 2619mg	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

	California Red Kidney Beans	Dried Chives	Recommended Dietary Allowance
Calcium	77.4% 774mg	323% 3227mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	303% 2.72mg	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	464% 37mg	992% 79.4mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	605% 2540mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	233% 5.36mg	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	230% 1607mg	294% 2056mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	346% 11748mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	18.5% 278mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Dried Chives per 14 oz

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Dried Chives to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Dried Chives:

• 14 ounces of California Red Kidney Beans have 3.6 times more Vitamin B9 than Dried Chives.
• While 14 oz of Freeze-dried Chives contain more Vitamin A, 1.7 times more Vitamin B1, 6.8 times more Vitamin B2, 2.9 times more Vitamin B3, 2.7 times more Vitamin B5, 5 times more Vitamin B6 and 146.7 times more Vitamin C than Raw California Red Kidney Beans.
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Freeze-dried Chives have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Dried Chives:

• 14 ounces of California Red Kidney Beans have 1.6 times more Copper than Dried Chives.
• While 14 oz of Freeze-dried Chives contain 4.2 times more Calcium, 2.1 times more Iron, 4 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 2 times more Potassium, 2.9 times more Selenium, 6.4 times more Sodium and 2 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Freeze-dried Chives contain 14 times more Fat and 24 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dried Chives offer comparable quantities of Energy, Omega 3, Carbohydrate, Fiber and Protein per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6