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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	California Red Kidney Beans	Dried Parsley Spices	Recommended Dietary Allowance
Energy	114% 3300kcal	101% 2920kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	56.5% 54.8g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	43% 13.8g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	1173% 18.8g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	73.4% 12.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	390% 506g	130g per day for Men 19-50 years
Sugars	NA	100% 72.7g	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	5.8% 4.2g	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	% 27.6g	g per day for Men 19-50 years
Sucrose	NA	% 41g	g per day for Men 19-50 years
Fiber	655% 249g	703% 267g	38g per day for Men 19-50 years
Protein	435% 244g	476% 266g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	108% 970μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	163% 1.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	1833% 24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	621% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	212% 10.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	692% 9mg	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	450% 1800μg	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	1389% 1250mg	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	597% 89.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11329% 13595μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	195% 1950mg	1140% 11400mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	867% 7.8mg	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	2755% 220mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	952% 4000mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	4265% 98mg	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	623% 4360mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	789% 26830mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	256% 141μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	301% 4520mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	495% 54.4mg	11mg per day for Men 19-50 years
Water	3.18% 118g	1.6% 59g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 2.7 times more Vitamin B1 and 2.2 times more Vitamin B9 than Dried Parsley Spices.
• While Dried Parsley Spices contain more Vitamin A, 10.9 times more Vitamin B2, 4.8 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6 and 27.8 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Dried Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw California Red Kidney Beans have 1.4 times more Copper than Dried Parsley Spices.
• While Dried Parsley Spices contain 5.8 times more Calcium, 2.4 times more Iron, 2.5 times more Magnesium, 9.8 times more Manganese, 1.8 times more Potassium, 4.4 times more Selenium, 41.1 times more Sodium and 2.1 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dried Parsley Spices have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Parsley Spices contain 21.9 times more Fat, 38.3 times more Saturated Fat, 22.3 times more Omega 3 and 23.1 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Dried Parsley Spices have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 kg.
• Both Raw California Red Kidney Beans as well as Dried Parsley Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.