Comparing Nutrients in 14 ounces California Red Kidney Beans VS Freeze Dried Parsley

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Freeze Dried Parsley	37%	14%	49%

Macro Nutrients

	California Red Kidney Beans	Freeze Dried Parsley	Recommended Dietary Allowance
Energy	45% 1310kcal	37% 1076kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	21.3% 20.6g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	21% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	129% 168g	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	342% 130g	38g per day for Men 19-50 years
Protein	173% 97g	222% 124g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Freeze Dried Parsley	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	344% 4.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	690% 8.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	420% 5.46mg	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	192% 770μg	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	657% 591mg	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	Freeze Dried Parsley	Recommended Dietary Allowance
Calcium	77.4% 774mg	70% 699mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	202% 1.82mg	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	2674% 214mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	352% 1476mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	231% 5.3mg	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	230% 1607mg	311% 2175mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	735% 25004mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	233% 128μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	220% 24.3mg	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 Freeze Dried Parsley per 14 oz

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

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

• 14 ounces of California Red Kidney Beans have 2 times more Vitamin B9 than Freeze Dried Parsley.
• While 14 oz of Freeze-dried Parsley contain 2 times more Vitamin B1, 10.3 times more Vitamin B2, 5 times more Vitamin B3, 3.2 times more Vitamin B5, 3.5 times more Vitamin B6 and 33.1 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Freeze-dried Parsley have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of California Red Kidney Beans have 2.4 times more Copper than Freeze Dried Parsley.
• While 14 oz of Freeze-dried Parsley contain 5.8 times more Iron, 2.3 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus, 4.2 times more Potassium, 10.1 times more Selenium, 35.5 times more Sodium and 2.4 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Freeze Dried Parsley contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.2 times more Energy and 1.4 times more Carbohydrate than Freeze Dried Parsley.
• While 14 oz of Freeze-dried Parsley contain 20.8 times more Fat, 1.3 times more Fiber and 1.3 times more Protein than Raw California Red Kidney Beans.