Comparing Nutrients in 14 ounces Ground Savory VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Ground Savory	8%	15%	77%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Ground Savory	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	37.2% 1080kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.5g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	40.4% 13g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	NA	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	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	210% 273g	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	477% 181g	97% 37g	38g per day for Men 19-50 years
Protein	47.7% 26.7g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Ground Savory	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	113% 1020μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	553% 7.2mg	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	NA	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	220% 198mg	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

	Ground Savory	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	846% 8462mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	374% 3.36mg	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	1879% 150mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	356% 1496mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	1053% 24.2mg	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	79.4% 556mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	123% 4171mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	33% 18.3μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.97% 35.7g	7.18% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Ground Savory vs Boiled California Red Kidney Beans:

• Ground Savory Spice has more Vitamin A, 2.8 times more Vitamin B1, 7.6 times more Vitamin B3, 17.4 times more Vitamin B6 and 41.7 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Ground Savory Spice 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 Ground Savory vs Boiled California Red Kidney Beans:

• Ground Savory Spice has 32.3 times more Calcium, 2.9 times more Copper, 12.7 times more Iron, 7.9 times more Magnesium, 19.2 times more Manganese, 2.5 times more Potassium, 3.8 times more Selenium, 6 times more Sodium and 5 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 7.4 times more Water than Ground Savory Spice.
• Both Ground Savory Spice and Boiled California Red Kidney Beans have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Ground Savory Spice has 2.2 times more Energy, 65.7 times more Fat, 232.9 times more Saturated Fat, 3.1 times more Carbohydrate and 4.9 times more Fiber than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Protein than Ground Savory Spice.
• Both Ground Savory Spice as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.