Comparing Nutrients in 14 ounces California Red Kidney Beans VS 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	45% 1310kcal	32% 925kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	26.8% 8.56g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	146% 190g	130g per day for Men 19-50 years
Sugars	NA	9.36% 6.8g	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	4.1% 2.98g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	260% 99g	394% 150g	38g per day for Men 19-50 years
Protein	173% 97g	163% 91g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dried Basil Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.3% 147μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	366% 4.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	122% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	66.5% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	409% 5.3mg	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	308% 1230μg	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	3.53% 3.18mg	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	283% 42.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5671% 6805μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Dried Basil Spices	Recommended Dietary Allowance
Calcium	77.4% 774mg	889% 8890mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	926% 8.33mg	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	4455% 356mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	672% 2822mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	1691% 39mg	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	155% 1087mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	307% 10438mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	256% 28mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	1.1% 41g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of California Red Kidney Beans versus 14 oz of Dried Basil Spices 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 Basil Spices:

• 14 ounces of California Red Kidney Beans have 6.6 times more Vitamin B1, 1.3 times more Vitamin B9 and 5.6 times more Vitamin C than Dried Basil Spices.
• While 14 oz of Dried Basil Spices contain more Vitamin A, 5.5 times more Vitamin B2, 2.4 times more Vitamin B3 and 3.4 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dried Basil Spices provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• 14 ounces of Dried Basil Spices have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Dried Basil Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of California Red Kidney Beans have 1.5 times more Phosphorus than Dried Basil Spices.
• While 14 oz of Dried Basil Spices contain 11.5 times more Calcium, 1.9 times more Copper, 9.6 times more Iron, 4.4 times more Magnesium, 9.8 times more Manganese, 1.8 times more Potassium, 6.9 times more Sodium and 2.8 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dried Basil Spices contain similar levels of Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.4 times more Energy and 1.3 times more Carbohydrate than Dried Basil Spices.
• While 14 oz of Dried Basil Spices contain 16.3 times more Fat, 59.9 times more Saturated Fat, 3.6 times more Omega 3 and 1.5 times more Fiber than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dried Basil Spices offer comparable quantities of Protein per 14 ounces.
• Both Raw California Red Kidney Beans as well as Dried Basil Spices provide inadequate amounts of Omega 6 in 14 ounces.