Comparing Nutrients in 14 ounces California Red Kidney Beans VS Dried Oregano Spices

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dried Oregano Spices	10%	11%	79%

Macro Nutrients

	California Red Kidney Beans	Dried Oregano Spices	Recommended Dietary Allowance
Energy	45% 1310kcal	36.3% 1052kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	17.5% 17g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	154% 2.46g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	17.5% 2.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	210% 274g	130g per day for Men 19-50 years
Sugars	NA	22.4% 16.2g	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	6.2% 4.5g	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	% 7.54g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	260% 99g	444% 169g	38g per day for Men 19-50 years
Protein	173% 97g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	37.5% 337μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	161% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	319% 4.14mg	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	235% 941μg	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	10% 9.13mg	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	483% 72.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2056% 2467μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Dried Oregano Spices	Recommended Dietary Allowance
Calcium	77.4% 774mg	634% 6338mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	279% 2.5mg	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	1826% 146mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	861% 20mg	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	84% 587mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	147% 5001mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	1.07% 39.4g	3700g per day for Men 19-50 years

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

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

• 14 ounces of California Red Kidney Beans have 3 times more Vitamin B1, 1.7 times more Vitamin B9 and 2 times more Vitamin C than Dried Oregano Spices.
• While 14 oz of Dried Oregano Spices contain more Vitamin A, 2.4 times more Vitamin B2, 2.3 times more Vitamin B3 and 2.6 times more Vitamin B6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dried Oregano Spices provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Dried Oregano 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 Oregano Spices:

• 14 ounces of California Red Kidney Beans have 1.7 times more Copper and 2.7 times more Phosphorus than Dried Oregano Spices.
• While 14 oz of Dried Oregano Spices contain 8.2 times more Calcium, 3.9 times more Iron, 1.7 times more Magnesium, 5 times more Manganese and 1.4 times more Selenium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dried Oregano Spices contain similar levels of Potassium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of California Red Kidney Beans have 1.2 times more Energy and 2.7 times more Protein than Dried Oregano Spices.
• While 14 oz of Dried Oregano Spices contain 17.1 times more Fat, 43.1 times more Saturated Fat, 7.4 times more Omega 3, 13.9 times more Omega 6 and 1.7 times more Fiber than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dried Oregano Spices offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6