Comparing Nutrients in 14 ounces Caraway Seed VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Caraway Seed	19%	32%	49%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Caraway Seed	Canned Kidney Beans	Recommended Dietary Allowance
Energy	45.6% 1322kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	59.7% 58g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.46g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	152% 198g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	397% 151g	45% 17g	38g per day for Men 19-50 years
Protein	140% 78.5g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Caraway Seed	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.4% 14.3mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	22.6% 0.29mg	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	9.92% 39.7μg	35.7% 143μg	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	93% 83.3mg	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	66% 9.92mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Caraway Seed	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	273% 2735mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	401% 3.6mg	59.5% 0.54mg	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	805% 64.4mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	244% 1024mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	29% 0.67mg	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	322% 2254mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	158% 5362mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	198% 22mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	1.06% 39g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Caraway Seed vs Canned Kidney Beans:

• Caraway Seed Spices have 3.3 times more Vitamin B1, 7.4 times more Vitamin B2, 8.8 times more Vitamin B3, 4.9 times more Vitamin B6, 17.5 times more Vitamin C and 125 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.6 times more Vitamin B9 and more Vitamin K than Caraway Seed Spices.
• Both Caraway Seed Spices as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Caraway Seed vs Canned Kidney Beans:

• Caraway Seed Spices have 20.3 times more Calcium, 6.7 times more Copper, 13.9 times more Iron, 9.6 times more Magnesium, 7.7 times more Manganese, 6.3 times more Phosphorus, 5.7 times more Potassium, 13.4 times more Selenium and 12 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 17.4 times more Sodium and 7.9 times more Water than Caraway Seed Spices.

Comparison of macro-nutrients per 14 ounces:

• Caraway Seed Spices have 4 times more Energy, 24.3 times more Fat, 4.4 times more Saturated Fat, 1.8 times more Omega 3, 29.5 times more Omega 6, 3.4 times more Carbohydrate, 8.8 times more Fiber and 3.8 times more Protein than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.9 times more Sugars than Caraway Seed Spices.
• Both Caraway Seed Spices as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.