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

Macros Ratio

	Protein	Fat	Carbs
Dried Marjoram Spices	14%	18%	68%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Dried Marjoram Spices	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	93% 2710kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	72.6% 70.4g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.3g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	2019% 32.3g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	69% 11.8g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	466% 606g	449% 583g	130g per day for Men 19-50 years
Sugars	56.4% 41g	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	1061% 403g	655% 249g	38g per day for Men 19-50 years
Protein	226% 127g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Dried Marjoram Spices	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	448% 4030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	241% 2.9mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	243% 3.16mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.2mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	915% 12mg	305% 3.96mg	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	685% 2740μg	983% 3930μg	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	571% 514mg	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	113% 17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5181% 6217μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Marjoram Spices	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	1990% 19900mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	1259% 11.3mg	1111% 10mg	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	10339% 827mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	2362% 54.3mg	482% 11mg	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	437% 3060mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	448% 15220mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	327% 36mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	2.06% 76.4g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Marjoram Spices VS Royal Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Marjoram Spices vs Royal Red Kidney Beans:

• 1 kilogram of Dried Marjoram Spices has more Vitamin A, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 3 times more Vitamin B6 and 11.4 times more Vitamin C than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.3 times more Vitamin B1 and 1.4 times more Vitamin B9 than Dried Marjoram Spices.
• 1 kilogram of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Dried Marjoram Spices as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Marjoram Spices vs Royal Red Kidney Beans:

• 1 kilogram of Dried Marjoram Spices has 15.2 times more Calcium, 9.5 times more Iron, 2.5 times more Magnesium, 4.9 times more Manganese, 1.4 times more Selenium, 5.9 times more Sodium and 1.4 times more Zinc than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 1.3 times more Phosphorus than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Royal Red Kidney Beans contain similar levels of Copper and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Marjoram Spices has 15.6 times more Fat, 21.3 times more Omega 3, 12.1 times more Omega 6 and 1.6 times more Fiber than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 2 times more Protein than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Royal Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6