Comparing Nutrients in 14 ounces California Red Kidney Beans VS Dill Seed

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dill Seed	15%	31%	54%

Macro Nutrients

	California Red Kidney Beans	Dill Seed	Recommended Dietary Allowance
Energy	45% 1310kcal	41.7% 1211kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	59.5% 57.7g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	9.05% 2.9g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	22.4% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	168% 219g	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	220% 83.7g	38g per day for Men 19-50 years
Protein	173% 97g	113% 63.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dill Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	138% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	86.7% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	69.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	76.3% 0.99mg	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	9.92% 39.7μg	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	93% 83.3mg	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	Dill Seed	Recommended Dietary Allowance
Calcium	77.4% 774mg	602% 6017mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	344% 3.1mg	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	810% 65mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	242% 1016mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	316% 7.28mg	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	157% 1099mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	138% 4707mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	188% 20.6mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.83% 30.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Dill Seed:

• Raw California Red Kidney Beans have 1.3 times more Vitamin B1, 1.6 times more Vitamin B6 and 39.4 times more Vitamin B9 than Dill Seed Spices.
• While Dill Seed Spices contain 1.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 4.7 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Dill Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Dill Seed:

• Raw California Red Kidney Beans have 1.4 times more Copper, 1.5 times more Phosphorus and 1.3 times more Potassium than Dill Seed Spices.
• While Dill Seed Spices contain 7.8 times more Calcium, 1.7 times more Iron, 1.6 times more Magnesium, 1.8 times more Manganese, 3.8 times more Selenium, 1.8 times more Sodium and 2 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 1.5 times more Protein than Dill Seed Spices.
• While Dill Seed Spices contain 58.2 times more Fat, 20.3 times more Saturated Fat, 1.8 times more Omega 3 and 17.8 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dill Seed Spices have similar amounts of Energy, Carbohydrate and Fiber per 14 oz.
• Both Raw California Red Kidney Beans as well as Dill Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.