Comparing Nutrients in 14 ounces Dried Oregano Spices VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Oregano Spices	10%	11%	79%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Dried Oregano Spices	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	36.3% 1052kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	154% 2.46g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.97g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 274g	69.6% 90g	130g per day for Men 19-50 years
Sugars	22.4% 16.2g	1.75% 1.27g	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	6.2% 4.5g	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	% 7.54g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	444% 169g	67% 25.4g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Dried Oregano Spices	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	37.5% 337μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.5% 0.7mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	319% 4.14mg	36.6% 0.48mg	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	235% 941μg	129% 516μg	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	10% 9.13mg	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	483% 72.5mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2056% 2467μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Oregano Spices	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	634% 6338mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	95% 0.86mg	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	1826% 146mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	861% 20mg	74.2% 1.7mg	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	84% 587mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	147% 5001mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	1.07% 39.4g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Oregano Spices vs Boiled Kidney Beans:

• Dried Oregano Spices have more Vitamin A, 9.1 times more Vitamin B2, 8 times more Vitamin B3, 4.2 times more Vitamin B5, 8.7 times more Vitamin B6, 1.8 times more Vitamin B9, 1.9 times more Vitamin C, 608.7 times more Vitamin E and 74 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Dried Oregano Spices and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 14 oz.
• Both Dried Oregano Spices as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Oregano Spices vs Boiled Kidney Beans:

• Dried Oregano Spices have 45.6 times more Calcium, 2.9 times more Copper, 16.6 times more Iron, 6.4 times more Magnesium, 11.6 times more Manganese, 3.1 times more Potassium, 4.1 times more Selenium, 25 times more Sodium and 2.7 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.7 times more Water than Dried Oregano Spices.
• Both Dried Oregano Spices and Boiled All Types Kidney Beans have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Oregano Spices have 2.1 times more Energy, 8.6 times more Fat, 21.2 times more Saturated Fat, 3.7 times more Omega 3, 6.9 times more Omega 6, 3 times more Carbohydrate, 12.8 times more Sugars and 6.6 times more Fiber than Boiled All Types Kidney Beans.
• Both Dried Oregano Spices and Boiled All Types Kidney Beans have similar amounts of Protein per 14 oz.
• Both Dried Oregano Spices as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.