Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Dried Rosemary Spices

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Dried Rosemary Spices	5%	33%	62%

Macro Nutrients

	Boiled Kidney Beans	Dried Rosemary Spices	Recommended Dietary Allowance
Energy	43.8% 1270kcal	114% 3310kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	157% 152g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	230% 73.7g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	673% 10.8g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	68.2% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	493% 641g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	168% 64g	1121% 426g	38g per day for Men 19-50 years
Protein	155% 86.7g	87% 48.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Dried Rosemary Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	173% 1560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	428% 5.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	329% 4.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	1338% 17.4mg	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	325% 1300μg	768% 3070μg	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	13.3% 12mg	680% 612mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Dried Rosemary Spices	Recommended Dietary Allowance
Calcium	35% 350mg	1280% 12800mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	611% 5.5mg	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	278% 22mg	3656% 293mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	524% 2200mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	812% 18.7mg	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	197% 1380mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	281% 9550mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	83.6% 46μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	294% 32.3mg	11mg per day for Men 19-50 years
Water	18% 669g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Dried Rosemary Spices:

• Dried Rosemary Spices contain more Vitamin A, 3.2 times more Vitamin B1, 7.4 times more Vitamin B2, 1.7 times more Vitamin B3, 14.5 times more Vitamin B6, 2.4 times more Vitamin B9 and 51 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Dried Rosemary Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Dried Rosemary Spices:

• Boiled All Types Kidney Beans have 2 times more Phosphorus and 7.2 times more Water than Dried Rosemary Spices.
• While Dried Rosemary Spices contain 36.6 times more Calcium, 2.5 times more Copper, 13.2 times more Iron, 5.2 times more Magnesium, 4.3 times more Manganese, 2.4 times more Potassium, 4.2 times more Selenium, 50 times more Sodium and 3.2 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.8 times more Protein than Dried Rosemary Spices.
• While Dried Rosemary Spices contain 2.6 times more Energy, 30.4 times more Fat, 101 times more Saturated Fat, 6.3 times more Omega 3, 10.7 times more Omega 6, 2.8 times more Carbohydrate and 6.7 times more Fiber than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Dried Rosemary Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.