Comparing Nutrients in 14 ounces Red Kidney Beans VS Bay Leaf Spices

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Bay Leaf Spices	8%	19%	73%

Macro Nutrients

	Red Kidney Beans	Bay Leaf Spices	Recommended Dietary Allowance
Energy	46% 1338kcal	43% 1242kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	34.2% 33g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	28.3% 9.05g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	260% 4.17g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	29% 4.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	229% 298g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	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	159% 60.3g	275% 104g	38g per day for Men 19-50 years
Protein	160% 89.4g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Bay Leaf Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	136% 1226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	129% 1.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	49.7% 7.96mg	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	531% 6.9mg	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	179% 714μg	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	205% 185mg	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	5.56% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Bay Leaf Spices	Recommended Dietary Allowance
Calcium	33% 329mg	331% 3310mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	183% 1.65mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	332% 26.6mg	2133% 171mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	113% 476mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	1409% 32.4mg	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% 1611mg	64% 448mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	134% 14.7mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	0.58% 21.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Bay Leaf Spices per 14 oz

Compare the macro and micronutrient content in 14 oz of Red Kidney Beans versus 14 oz of Bay Leaf Spices to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Bay Leaf Spices:

• 14 ounces of Red Kidney Beans have 67.6 times more Vitamin B1 and 2.2 times more Vitamin B9 than Bay Leaf Spices.
• While 14 oz of Bay Leaf Spices contain more Vitamin A, 2 times more Vitamin B2, 4.4 times more Vitamin B6 and 10.3 times more Vitamin C than Raw Red Kidney Beans.
• Both Red Kidney Beans and Bay Leaf Spices provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A
• 14 ounces of Bay Leaf Spices have insufficient amounts of Vitamin B1
• Both Raw Red Kidney Beans as well as Bay Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Red Kidney Beans vs Bay Leaf Spices:

• 14 ounces of Red Kidney Beans have 1.7 times more Copper, 3.6 times more Phosphorus and 2.6 times more Potassium than Bay Leaf Spices.
• While 14 oz of Bay Leaf Spices contain 10 times more Calcium, 6.4 times more Iron, 7.4 times more Manganese and 1.3 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Bay Leaf Spices contain similar levels of Magnesium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 3 times more Protein than Bay Leaf Spices.
• While 14 oz of Bay Leaf Spices contain 7.9 times more Fat, 14.8 times more Saturated Fat, 2.9 times more Omega 3, 5.4 times more Omega 6 and 1.7 times more Fiber than Raw Red Kidney Beans.
• Both Red Kidney Beans and Bay Leaf Spices offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6