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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Red Kidney Beans	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	116% 3370kcal	93% 2710kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	16.5% 5.3g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	2019% 32.3g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	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	471% 613g	466% 606g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	1061% 403g	38g per day for Men 19-50 years
Protein	402% 225g	226% 127g	56g per day for Men 19-50 years

Vitamins

	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	507% 6.1mg	241% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	243% 3.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	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	14% 2.1mg	113% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	5181% 6217μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	83% 830mg	1990% 19900mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	1259% 11.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	10339% 827mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	437% 3060mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	448% 15220mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	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: Red Kidney Beans VS Dried Marjoram Spices per 1 kg

Compare the macro and micronutrient content in 1 kg of 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 Red Kidney Beans vs Dried Marjoram Spices:

• 1 kilogram of Red Kidney Beans has 2.1 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, 1.5 times more Vitamin B2, 2 times more Vitamin B3, 3 times more Vitamin B6, 11.4 times more Vitamin C, 8 times more Vitamin E and 111 times more Vitamin K than Raw Red Kidney Beans.
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw 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 Red Kidney Beans vs Dried Marjoram Spices:

• 1 kilogram of Red Kidney Beans has 1.3 times more Phosphorus than Dried Marjoram Spices.
• While 1 kg of Dried Marjoram Spices contains 24 times more Calcium, 1.6 times more Copper, 12.4 times more Iron, 2.5 times more Magnesium, 4.9 times more Manganese, 1.4 times more Selenium, 6.4 times more Sodium and 1.3 times more Zinc than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Marjoram Spices contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 1.2 times more Energy and 1.8 times more Protein than Dried Marjoram Spices.
• While 1 kg of Dried Marjoram Spices contains 6.6 times more Fat, 9 times more Omega 3, 5.2 times more Omega 6, 1.9 times more Sugars and 2.7 times more Fiber than Raw Red Kidney Beans.
• Both Red Kidney Beans and Dried Marjoram Spices offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6