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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dried Tarragon	26%	18%	56%

Macro Nutrients

	California Red Kidney Beans	Dried Tarragon	Recommended Dietary Allowance
Energy	45% 1310kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	29.6% 28.7g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	23.3% 7.47g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	733% 11.7g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	17.3% 2.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	153% 199g	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	77.3% 29.4g	38g per day for Men 19-50 years
Protein	173% 97g	161% 90g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dried Tarragon	Recommended Dietary Allowance
Vitamin A	0% 0μg	93% 833μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	409% 5.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	222% 35.5mg	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	736% 9.57mg	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	272% 1087μg	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	220% 198mg	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 Tarragon	Recommended Dietary Allowance
Calcium	77.4% 774mg	452% 4521mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	299% 2.7mg	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	1602% 128mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	328% 1377mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	1375% 31.6mg	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	177% 1242mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	353% 11986mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	16.4% 246mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.83% 30.7g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 2.1 times more Vitamin B1 and 1.4 times more Vitamin B9 than Dried Tarragon Spices.
• While Dried Tarragon Spices contain more Vitamin A, 6.1 times more Vitamin B2, 4.3 times more Vitamin B3, 6.1 times more Vitamin B6 and 11.1 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Dried Tarragon Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw California Red Kidney Beans have 1.6 times more Copper and 1.3 times more Phosphorus than Dried Tarragon Spices.
• While Dried Tarragon Spices contain 5.8 times more Calcium, 3.5 times more Iron, 2.2 times more Magnesium, 8 times more Manganese, 2 times more Potassium, 1.4 times more Selenium, 5.6 times more Sodium and 1.5 times more Zinc than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 3.4 times more Fiber than Dried Tarragon Spices.
• While Dried Tarragon Spices contain 29 times more Fat, 52.3 times more Saturated Fat, 35.2 times more Omega 3 and 13.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dried Tarragon Spices have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Raw California Red Kidney Beans as well as Dried Tarragon Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.