Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Dried Marjoram Spices

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	California Red Kidney Beans	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	114% 3300kcal	93% 2710kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	16.5% 5.3g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	2019% 32.3g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	69% 11.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	466% 606g	130g per day for Men 19-50 years
Sugars	NA	56.4% 41g	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	655% 249g	1061% 403g	38g per day for Men 19-50 years
Protein	435% 244g	226% 127g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	448% 4030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	241% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	243% 3.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	258% 41.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	915% 12mg	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	985% 3940μg	685% 2740μg	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	50% 45mg	571% 514mg	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	113% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5181% 6217μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	195% 1950mg	1990% 19900mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	1259% 11.3mg	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	1169% 94mg	10339% 827mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	2362% 54.3mg	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	579% 4050mg	437% 3060mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	448% 15220mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	327% 36mg	11mg per day for Men 19-50 years
Water	3.18% 118g	2.06% 76.4g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Dried Marjoram Spices per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Dried Marjoram Spices to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Dried Marjoram Spices:

• 1 kilogram of California Red Kidney Beans has 1.8 times more Vitamin B1 and 1.4 times more Vitamin B9 than Dried Marjoram Spices.
• While 1 kg of Dried Marjoram Spices contains more Vitamin A, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 3 times more Vitamin B6 and 11.4 times more Vitamin C than Raw California Red Kidney Beans.
• 1 kilogram of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw California Red Kidney Beans as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Dried Marjoram Spices:

• 1 kilogram of California Red Kidney Beans has 1.3 times more Phosphorus than Dried Marjoram Spices.
• While 1 kg of Dried Marjoram Spices contains 10.2 times more Calcium, 8.8 times more Iron, 2.2 times more Magnesium, 5.4 times more Manganese, 1.4 times more Selenium, 7 times more Sodium and 1.4 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dried Marjoram Spices contain similar levels of Copper and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 1.2 times more Energy and 1.9 times more Protein than Dried Marjoram Spices.
• While 1 kg of Dried Marjoram Spices contains 28.2 times more Fat, 38.5 times more Omega 3, 21.8 times more Omega 6 and 1.6 times more Fiber than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Dried Marjoram Spices offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6