Comparing Nutrients in 14 ounces Caraway Seed VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Caraway Seed	19%	32%	49%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Caraway Seed	California Red Kidney Beans	Recommended Dietary Allowance
Energy	45.6% 1322kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	59.7% 58g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.46g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	152% 198g	183% 237g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	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	397% 151g	260% 99g	38g per day for Men 19-50 years
Protein	140% 78.5g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Caraway Seed	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.4% 14.3mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Caraway Seed	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	273% 2735mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	401% 3.6mg	485% 4.37mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	244% 1024mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	173% 3.97mg	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	230% 1607mg	700mg per day for Men 19-50 years
Potassium	158% 5362mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	198% 22mg	92% 10mg	11mg per day for Men 19-50 years
Water	1.06% 39g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Caraway Seed Spices have more Vitamin A, 1.7 times more Vitamin B2, 1.8 times more Vitamin B3 and 4.7 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.4 times more Vitamin B1 and 39.4 times more Vitamin B9 than Caraway Seed Spices.
• Both Caraway Seed Spices and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 14 oz.
• Both Caraway Seed Spices as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Caraway Seed Spices have 3.5 times more Calcium, 1.7 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus, 3.8 times more Selenium, 1.5 times more Sodium and 2.2 times more Zinc than Raw California Red Kidney Beans.
• Both Caraway Seed Spices and Raw California Red Kidney Beans have similar amounts of Copper and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Caraway Seed Spices have 58.4 times more Fat, 17.2 times more Saturated Fat, 1.8 times more Omega 3, 57.8 times more Omega 6 and 1.5 times more Fiber than Raw California Red Kidney Beans.
• Both Caraway Seed Spices and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Caraway Seed Spices as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.