Comparing Nutrients in 1 kilogram Dill Weed VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dill Weed	27%	19%	54%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Dill Weed	California Red Kidney Beans	Recommended Dietary Allowance
Energy	15% 430kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.2g	460% 598g	130g per day for Men 19-50 years
Sugars	NA	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	55.3% 21g	655% 249g	38g per day for Men 19-50 years
Protein	61.8% 34.6g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Dill Weed	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	429% 3860μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.96mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	305% 3.97mg	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	375% 1500μg	985% 3940μg	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	944% 850mg	50% 45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dill Weed	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	208% 2080mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	1222% 11mg	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	824% 66mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	550% 12.6mg	435% 10mg	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	94% 660mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	217% 7380mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	40.7% 610mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	82.7% 9.1mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	23.2% 860g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dill Weed vs California Red Kidney Beans:

• Fresh Dill Weed has more Vitamin A, 1.4 times more Vitamin B2 and 18.9 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 9.1 times more Vitamin B1, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 2.1 times more Vitamin B6 and 2.6 times more Vitamin B9 than Fresh Dill Weed.
• Both Fresh Dill Weed as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dill Weed vs California Red Kidney Beans:

• Fresh Dill Weed has 1.3 times more Manganese, 5.5 times more Sodium and 7.3 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.5 times more Copper, 1.4 times more Iron, 2.9 times more Magnesium, 6.1 times more Phosphorus, 2 times more Potassium and 2.8 times more Zinc than Fresh Dill Weed.
• Both Fresh Dill Weed and Raw California Red Kidney Beans have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Fresh Dill Weed has 4.5 times more Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.7 times more Energy, 6.5 times more Omega 3, 8.5 times more Carbohydrate, 11.9 times more Fiber and 7 times more Protein than Fresh Dill Weed.
• Both Fresh Dill Weed as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.