Comparing Nutrients in 14 ounces Dill Weed VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dill Weed	27%	19%	54%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dill Weed	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	5.9% 171kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 28g	68.4% 89g	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	22% 8.33g	97% 37g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Dill Weed	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	170% 1532μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.23mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.5% 0.73mg	31.8% 0.41mg	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	149% 595μg	73.4% 294μg	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	375% 337mg	5.3% 4.76mg	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

	Dill Weed	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	82.6% 826mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	127% 1.15mg	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	327% 26mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	218% 5mg	55% 1.26mg	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	37.4% 262mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	86% 2929mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	NA	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	9.2% 341g	7.18% 266g	3700g per day for Men 19-50 years

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

• Fresh Dill Weed has more Vitamin A, 4.8 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 2 times more Vitamin B9 and 70.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.2 times more Vitamin B1 than Fresh Dill Weed.
• Both Fresh Dill Weed as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Fresh Dill Weed has 3.2 times more Calcium, 2.2 times more Iron, 4 times more Manganese, 1.8 times more Potassium, 15.3 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2 times more Copper and 2.1 times more Phosphorus than Fresh Dill Weed.
• Both Fresh Dill Weed and Boiled California Red Kidney Beans have similar amounts of Magnesium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Fresh Dill Weed has 12.4 times more Fat than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.9 times more Energy, 2.5 times more Omega 3, 3.2 times more Carbohydrate, 4.4 times more Fiber and 2.6 times more Protein than Fresh Dill Weed.
• Both Fresh Dill Weed as well as Boiled California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.