Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Dried Oregano Spices

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Dried Oregano Spices	10%	11%	79%

Macro Nutrients

	Boiled Red Kidney Beans	Dried Oregano Spices	Recommended Dietary Allowance
Energy	43.8% 1270kcal	91% 2650kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	48.5% 15.5g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	388% 6.2g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	44% 7.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	530% 689g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	15.6% 11.3g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 9.1g	g per day for Men 19-50 years
Fiber	195% 74g	1118% 425g	38g per day for Men 19-50 years
Protein	155% 86.7g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	0% 0μg	94% 850μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	406% 5.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	290% 46.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	184% 9.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	803% 10.4mg	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	593% 2370μg	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	25.6% 23mg	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	1217% 183mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	5181% 6217μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Dried Oregano Spices	Recommended Dietary Allowance
Calcium	28% 280mg	1597% 15970mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	703% 6.33mg	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	368% 29.4mg	4600% 368mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	2170% 50mg	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	203% 1420mg	211% 1480mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	371% 12600mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	245% 27mg	11mg per day for Men 19-50 years
Water	18% 669g	2.7% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Dried Oregano Spices per 1 kg

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

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

• 1 kg of Dried Oregano Spices contains more Vitamin A, 9.1 times more Vitamin B2, 8 times more Vitamin B3, 4.2 times more Vitamin B5, 8.7 times more Vitamin B6, 1.8 times more Vitamin B9, 1.9 times more Vitamin C, 608.7 times more Vitamin E and 74 times more Vitamin K than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Dried Oregano Spices provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Red Kidney Beans as well as Dried Oregano Spices have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Dried Oregano Spices contains 57 times more Calcium, 2.6 times more Copper, 12.5 times more Iron, 6 times more Magnesium, 10.5 times more Manganese, 3.1 times more Potassium, 3.8 times more Selenium and 2.5 times more Zinc than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Dried Oregano Spices contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Oregano Spices contains 2.1 times more Energy, 8.6 times more Fat, 21.5 times more Saturated Fat, 3.7 times more Omega 3, 7 times more Omega 6, 3 times more Carbohydrate, 12.8 times more Sugars and 5.7 times more Fiber than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Dried Oregano Spices offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6