Comparing Nutrients in 1 pound Canned Kidney Beans VS Dried Oregano Spices

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Dried Oregano Spices	10%	11%	79%

Macro Nutrients

	Canned Kidney Beans	Dried Oregano Spices	Recommended Dietary Allowance
Energy	13% 381kcal	41.4% 1202kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	22% 7.04g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	176% 2.8g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	240% 313g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	25.6% 18.6g	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	0% 0g	7.07% 5.13g	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	% 0g	% 8.6g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 4.13g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	507% 193g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	NA	43% 386μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	184% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	83.6% 4.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	364% 4.74mg	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	41% 163μg	269% 1075μg	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	6.05% 5.44mg	11.6% 10.4mg	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	0.6% 0.091mg	552% 83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	2350% 2820μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Dried Oregano Spices	Recommended Dietary Allowance
Calcium	15.4% 154mg	724% 7244mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	319% 2.87mg	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	66.3% 5.3mg	2087% 167mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	984% 22.6mg	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	58.3% 408mg	96% 671mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	168% 5715mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	111% 12.2mg	11mg per day for Men 19-50 years
Water	9.57% 354g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Dried Oregano Spices per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Dried Oregano Spices:

• 1 lb of Dried Oregano Spices contains 1.5 times more Vitamin B1, 10.4 times more Vitamin B2, 11.3 times more Vitamin B3, 6.7 times more Vitamin B5, 14.1 times more Vitamin B6, 6.6 times more Vitamin B9, 1.9 times more Vitamin C, 913 times more Vitamin E and 151.6 times more Vitamin K than Canned All Types Kidney Beans.
• 1 pound of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Canned All Types Kidney Beans as well as Dried Oregano Spices have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Kidney Beans vs Dried Oregano Spices:

• 1 pound of Canned Kidney Beans has 11.8 times more Sodium and 7.9 times more Water than Dried Oregano Spices.
• While 1 lb of Dried Oregano Spices contains 47 times more Calcium, 4.7 times more Copper, 31.5 times more Iron, 10 times more Magnesium, 29.7 times more Manganese, 1.6 times more Phosphorus, 5.3 times more Potassium, 5 times more Selenium and 5.8 times more Zinc than Canned All Types Kidney Beans.
• 1 pound of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Oregano Spices contains 3.2 times more Energy, 7.1 times more Fat, 11 times more Saturated Fat, 7.6 times more Omega 3, 7.1 times more Omega 6, 4.8 times more Carbohydrate, 2.2 times more Sugars, 9.9 times more Fiber and 1.7 times more Protein than Canned All Types Kidney Beans.
• 1 pound of Canned Kidney Beans provide inadequate amounts of Omega 6