Comparing Nutrients in 1 kilogram Dried Basil Spices VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Basil Spices	29%	11%	60%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Dried Basil Spices	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	80.3% 2330kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	42% 40.7g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	67.4% 21.6g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	188% 3g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	367% 478g	175% 228g	130g per day for Men 19-50 years
Sugars	23.6% 17g	4.4% 3.2g	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	10.3% 7.5g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	992% 377g	168% 64g	38g per day for Men 19-50 years
Protein	410% 230g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Dried Basil Spices	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	41% 370μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	923% 12mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	306% 49mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	168% 8.4mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1031% 13.4mg	92% 1.2mg	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	775% 3100μg	325% 1300μg	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	8.9% 8mg	13.3% 12mg	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	713% 107mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14288% 17145μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Basil Spices	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2240% 22400mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	2333% 21mg	240% 2.16mg	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	11225% 898mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	1693% 7110mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	4261% 98mg	187% 4.3mg	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	391% 2740mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	774% 26300mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	50.7% 760mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	645% 71mg	91% 10mg	11mg per day for Men 19-50 years
Water	2.8% 104g	18% 669g	3700g per day for Men 19-50 years

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

• Dried Basil Spices have more Vitamin A, 20.7 times more Vitamin B2, 8.5 times more Vitamin B3, 3.8 times more Vitamin B5, 11.2 times more Vitamin B6, 2.4 times more Vitamin B9, 356.7 times more Vitamin E and 204.1 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Vitamin B1 and 1.5 times more Vitamin C than Dried Basil Spices.
• Both Dried Basil Spices as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Basil Spices have 64 times more Calcium, 9.7 times more Copper, 40.5 times more Iron, 16.9 times more Magnesium, 22.8 times more Manganese, 2 times more Phosphorus, 6.5 times more Potassium, 2.7 times more Selenium, 76 times more Sodium and 7.1 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6.5 times more Water than Dried Basil Spices.

Comparison of macro-nutrients per 1 kilogram:

• Dried Basil Spices have 1.8 times more Energy, 8.1 times more Fat, 29.5 times more Saturated Fat, 1.8 times more Omega 3, 1.8 times more Omega 6, 2.1 times more Carbohydrate, 5.3 times more Sugars, 5.9 times more Fiber and 2.7 times more Protein than Boiled All Types Kidney Beans.
• Both Dried Basil Spices as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.