Comparing Nutrients in 14 ounces Dried Parsley Spices VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Parsley Spices	30%	14%	56%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Dried Parsley Spices	Canned Kidney Beans	Recommended Dietary Allowance
Energy	40% 1159kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	17% 5.47g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	465% 7.45g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	29% 4.95g	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	155% 201g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	39.8% 29g	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	2.3% 1.67g	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	% 11g	% 0g	g per day for Men 19-50 years
Sucrose	% 16.2g	% 7.34g	g per day for Men 19-50 years
Fiber	279% 106g	45% 17g	38g per day for Men 19-50 years
Protein	189% 106g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Dried Parsley Spices	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	42.8% 385μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	728% 9.46mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	247% 39.5mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.57mg	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	179% 714μg	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	551% 496mg	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	237% 35.6mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4496% 5396μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Parsley Spices	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	452% 4525mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	344% 3.1mg	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	1093% 87.5mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	378% 1588mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	1693% 39mg	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	247% 1730mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	313% 10649mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	102% 56μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	120% 1794mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	196% 21.6mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Parsley Spices vs Canned Kidney Beans:

• Dried Parsley Spices have 1.7 times more Vitamin B1, 46.7 times more Vitamin B2, 24.2 times more Vitamin B3, 7.7 times more Vitamin B5, 12.2 times more Vitamin B6, 5 times more Vitamin B9, 104.2 times more Vitamin C, 448 times more Vitamin E and 331.6 times more Vitamin K than Canned All Types Kidney Beans.
• Both Dried Parsley 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 Dried Parsley Spices vs Canned Kidney Beans:

• Dried Parsley Spices have 33.5 times more Calcium, 5.8 times more Copper, 18.8 times more Iron, 14.8 times more Magnesium, 58.4 times more Manganese, 4.8 times more Phosphorus, 11.3 times more Potassium, 15.7 times more Selenium, 1.5 times more Sodium and 11.8 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 13.2 times more Water than Dried Parsley Spices.

Comparison of macro-nutrients per 14 ounces:

• Dried Parsley Spices have 3.5 times more Energy, 9.1 times more Fat, 9.8 times more Saturated Fat, 22.9 times more Omega 3, 11.8 times more Omega 6, 3.5 times more Carbohydrate, 3.9 times more Sugars, 6.2 times more Fiber and 5.1 times more Protein than Canned All Types Kidney Beans.
• Both Dried Parsley Spices as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.